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Tuesday 5.16.15

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Gymnastics Warm-up/Skill.
A. 2 rounds:
:45on/:15off Hollow Hold
:45on/:15off Arch Hold
*Alternate between exercises

B. 2 rounds:
:45on/:15off Hollow Rock
:45on/:15off Arch Rock
*Alternate between exercises

C. 3 rounds:
3 x 4-count negative Pullups (start with chin above bar, 4 second hold at top, 4 second descent)
After round #1 – 10 Russian KBS
After round #2 – 10 DB/KB Push Press
After round #3 – 5 Burpees

D. EMOM x Strict Muscle-ups, strict pullups or seated pullups w/feet on box*
*Note – class is on week#4, if you’ve been doing this every week, you’re on week #7
See link for intstructions: 048 Gymnastics Progression

Conditioning.
4 Rounds for time:
20 Russian KBS, 70/53 –> 53/44
10 Burpees
20 DB/KB Push Press 50/35 –> 35/25
100m run
Rest 2:00
*Goal is to sprint AFAP for each round
**20 min cap

Weakness Work.
Choose ONE

STRENGTH
EMOM x 7 min
Min #1 – 7 Deadlift – 65%
Min #2 – 6 Deadlift – 70%
Min #3 – 5 Deadlift – 75%
Min #4 – 4 Deadlift – 80%
Min #5 – 3 Deadlift – 85%
Min #6 – 2 Deadlift – 90%
Min #7 – 1 Deadlift – 95%

or

ENDURANCE
10 rounds:
Row 500m
Rest :30

Competitor.
*Week 7-Day 2*

Olympic.
A. Pause Low Hang (below knee) Power Clean – 5×1 @ 80-90% 1RM HPC
*3 second pause in low hang

B. Clean Pulls off Riser – 5×5 @ 90% 1RM Clean

C. EMOM x 7 min
Min #1 – 7 Deadlift – 65%
Min #2 – 6 Deadlift – 70%
Min #3 – 5 Deadlift – 75%
Min #4 – 4 Deadlift – 80%
Min #5 – 3 Deadlift – 85%
Min #6 – 2 Deadlift – 90%
Min #7 – 1 Deadlift – 95%

Gymnastics Warm-up/Skill.
A. 2 rounds:
:45on/:15off Hollow Hold
:45on/:15off Arch Hold
*Alternate between exercises

B. 2 rounds:
:45on/:15off Hollow Rock
:45on/:15off Arch Rock
*Alternate between exercises

C. 3 rounds:
3 x 4-count negative Pullups (start with chin above bar, 4 second hold at top, 4 second descent)
After round #1 – 10 Russian KBS
After round #2 – 10 DB/KB Push Press
After round #3 – 5 Burpees

D. EMOM x Strict Muscle-ups, strict pullups or seated pullups w/feet on box*
*Note – class is on week#4, if you’ve been doing this every week, you’re on week #7
See link for intstructions: 048 Gymnastics Progression

Conditioning.
4 Rounds for time:
20 Russian KBS, 70/53
10 Burpees
20 DB/KB Push Press 50/35
100m run
Rest 2:00
*Goal is to sprint AFAP for each round
**20 min cap

Mono Structural Interval.
10 Rounds:
Row 500m
Rest :30