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Friday 12/06/13

Gymnastics: a) Practice Toes-to-bar – 5 rounds of best effort b) Muscle-ups – Ring or Bar. If you have them, complete 30. If you don’t have em yet: 30 pullups, 30 MU transitions, 30 dips. Pick bar or Rings and stick with it today. Don’t mix and match. WOD: For time: 3,6,9,12, 15, 18 of: […]

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Thursday 12/05/13

Work: Hang Squat Clean 5×5 Practice Toes-to-bar between sets WOD: 12:00 AMRAP 15x Box Jumps 10x Pushups 5x Burpess Cool Down: 4:00 mobilize the shoulders or 4:00 easy row Tweet

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Wednesday 12/04/13

Work: 1) Wall Walk to handstands – This is our new preferred method for Handstand progression. Walk as high as you can get on the wall and walk back down. (Belly facing wall) **Competitive athletes – perform 3 rounds of max effort on walk walks. 2) Pullups – Perform 4 sets of max effort. Record […]

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Tuesday 12/03/13

Work: Front Squat 1×5 at 65%, 1×5 at 75%, 1×5 at  85% Finish with 2×10 one legged deadlifts with 1 Kb   WOD: Tabata’s: 1) Hold seated tuck or perform hollow body rocks 2) Rower or Airdyne 95% effort 3) Flutter kicks – do not allow feet to touch the ground during :20   Cool […]

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