Tuesday
3 Push Press 3 Push Jerks (Every 2 Minutes x 6 Sets: 3 Push Press 3 Push Je)
Metcon (AMRAP – Reps)
AMRAP 10:
3 Box Jump Overs (24"/20")
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
3 Box Jump Overs (24"/20")
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
Warm-up
Extra Credit
Gymnastics Conditioning
AMRAP 6:
Strict Handstand Push-ups
AMRAP 6:
Strict Handstand Push-ups
On the Minute: 3 Bar Muscle-ups
Rest 2 Minutes
AMRAP 6:
1 Strict Chest to Bar Pull-ups
25′ Handstand Walk
2 Strict Chest to Bar Pull-ups
25′ Handstand Walk
3 Strict Chest to Bar Pull-ups
25′ Handstand Walk
…
Add 1 Rep Per Round
30 Seconds Box Step-ups
30 Seconds Inchworm to Push-ups
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
10 Scap Pull-ups
15 Second Active Hang
5 Kip Swings
3 Knees to Chest
3 Chin Over Bar Pull-ups
3 Toes to Bar
3 Chest to Bar Pull-ups