THURSDAY 07.20.2017

A. 4 Sets: Turkish Get-Ups 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 6-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. EMOM 10: 8 Alternating KB Snatches 70/53 Double-Unders x Max Reps (Score is total number of double-unders performed)

WEDNESDAY 07.19.2017

A. Take 20 minutes and find today’s 1-RM Clean and Jerk B. For time: 400m Run 50 KB Swings 53/35 100 Air Squats 500m Row

TUESDAY 07.18.2017

A. Gymnastics Skills Practice – For 15-20 minutes pick a few movements you want to work on, and try to get perfect quality repetitions to improve efficiency. B. 5 rounds for max reps of: 1 min Burpee Pull-Ups 1 min Ring Dips 1 min Box Jump Overs

MONDAY 07.17.2017

A. Front Squat 3×5 @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds B. In teams of two, partners alternate 3 minute rounds until they each complete 30 reps of Ground to Overhead …

FRIDAY 07.14.2017

A. In teams of 3 complete AMRAP 15: 3 Power Cleans 135/95 6 Burpee Box Jump Overs 24/20 Rest 5 minutes B. In teams of 3 complete AMRAP 15: 10 Pull-Ups 20 KB Swings 53/35 For both the A and B portion, team members will cycle through full rounds, with only one person working at a time. The goal is …