TUESDAY 10.24.2017

A. Take 15 minutes and practice gymnastics skills of your choice – Muscle Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, HSPU’s, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “3 sets, not for time, of: Muscle Ups x 3-5 reps Handstand Walks x 5 Meters Pistols x 3-5 …

MONDAY 10.23.2017

A. Take 15-20 minutes to build to today’s 1RM… Front Squat x 1 rep B. For time: 20 Thrusters 115/75 10 Pull-Ups 30 Front Squats 115/75 20 Pull-Ups 40 Back Squats 115/75 30 Pull-Ups

FRIDAY 10.20.2017

A. In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400mr Run 20 Power Cleans 135/95 20 Toes to Bar *Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case …

THURSDAY 10.19.2017

A. 5 Sets: Deadlift 3-5 reps Rest 20 seconds Tempo Ring Dips Max Reps @ 2111 Rest 2-3 minutes between sets B. 6 Sets for max reps: 30 Seconds of Thrusters 95/65 Rest 30 seconds 30 Seconds of Box Jump Overs 24/20 Rest 30 seconds

WEDNESDAY 10.18.2017

A. For time 15-12-9: Power Cleans 155/105 Strict HSPU B. Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Dumbbell Z-Press 8 reps (keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent) Station 2 – Strict Toes to Bar 8 reps