071618-072018


Monday 071618

Gymnastics

5 DS

7 Kipping Pull Ups (No Butterfly or strict) Kip Pulls will most definitely work, or scalp pull ups

14 Ring Dips

21 Knees to Elbows

For Time:

800m Run

21 Kettlebell Swings (53/35)

21 Goblet Squats (53/35)

400m Run

15 Kettlebell Swings (53/35)

15 Goblet Squats (53/35)

200m Run

9 Kettlebell Swings (53/35)

9 Goblet Squats (53/35)

Tuesday 071718

Back Squat 3X10

5 Rounds: 1 Minute Front Rack Empty Barbell Back Lunges (45’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike/Or Cal Row 1 Minute Rest

Wednesday 071818

5 Rounds Not For Time

5 Clean and Jerks with an Empty Barbell

10 Ring Rows

Teams of 2, AMRAP 20: 35/25 Calorie Bike; or Cal Row 50 Kettlebell Swings (70/53) 35/25 Calorie Bike; or Cal Row

200 Meter Run Carrying a Plate

Thursday 071918

Midline

20 Attempts at kicking up to handstand against wall if you're not comfortable count your successful attempts out of 20, If you're comfortable with going against the wall try and kick up free standing

Accumulate 2:00-4:00 in L Sit

For Time: 30 Snatches (95/65) 30 Clean and Jerks (95/65) 30 Thrusters (95/65

Friday 072018

Overhead Squat

Build to a heavy set of three

**if this is a difficult movement for you work on form and getting into the correct position

AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95)

200 m Run

200m Run

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