021218-021618

Monday 021218

Gymnastics

3-5 Rounds Depending on Skill Level

Choose From Below

5 Pull Ups

5 Chest to bar

5 Bar MU

12 Ring Rows

6 Negative Pull Ups

4 Strict Pull Ups with a band

**We can mix and match to find what best fits each athlete!

Conditioning

21-15-9: Squat Cleans (135/95) Ring Dips

Tuesday 021318

Strength

5X3 Push Press

Conditioning

For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row

Wednesday 021418

AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row

Rest 3 minutes

AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row

Rest 3 minutes

AMRAP 3: 50′ Walking Lunge (40’s/30’s) 35 AbMat Sit-ups Max Calorie Row

Rest 3 minutes

AMRAP 3: 50′ Walking Lunge (50’s/35’s) 35 AbMat Sit-ups Max Calorie Row

Thursday 021528

Barbell Gym

Build to a Heavy set of 10 OHS

Conditioning

AMRAP 18: 18/12 Calorie 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar

Friday 021618

Barbell

Build To A Heavy Clean and Jerk

Conditioning

AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80)