Connectivity: 1) 3 attempts at a Max Effort Handstand Walk for distance.
Extra credit (after class):
2) 3XME L-sit
WL:
1) Find a 2RM Clean and Jerk
Gymnastics:
2a) Press 5X3 AHAP 2b) 4XME Toes-to-bar
Conditioning:
10” AMRAP:
5 HSPU 10 Pistol Squats 15 Pull-ups
Connectivity: In class:
1) Tabata Arch holds 2) Tabata Hollow Holds 2) 3X8 Hips to rings or Arch/hollow swing on rings
Extra credit:
3) 1X10 Floor Levers + 10 second descent
WL:
1) EMOM for 5 rounds: 1 Snatch@85%
2) E90 for 5 rounds: 1 Clean and Jerk@85%
Notes: For 1 and 2, add weight every minute working to a max Snatch and CJ. Take 5-7 minutes to warm up to your starting weights.
Strength/Gymnastics:
2A) 5X5 RDL, heavier than last week 2B) 4XME Muscle-up, or 4X5 anyhow, or 4XME Supinated Grip Pull-up
Conditioning:
Extra Credit:
2X1 mile run
Connectivity: In Class:
1) 3X:40/:20off Arch hold 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing
WL:
1) Find a max Power CJ
Strength/Gymnastics:
2A) 4XME Chest-to-bar pull-ups 2B) Deadlift 5X1@95%+
Conditioning:
For time: Run 800m (5th ave and back) 30 Muscle-ups or... 30 Pull-ups + 30 Push-ups partitioned however Run 800m
Connectivity: In class:
1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts
Extra credit:
3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold
WL:
1) Find a max Power Snatch
Strength/Gymnastics:
2A) 4XME Ring Dips 2B) Back Squat 5X1@95%***
***Notes: Go for PR if feeling good.
Conditioning:
For 12” Alternating EMOM:
Even minutes, starting at 0:00: 10 Thrusters@fran weight (95/65), on odd minutes, starting at 1:00: 10 Laterall burpees over bar
WL: 1) Find a 2RM Clean and Jerk
Strength/Gymnastics:
2a) Press 5X3 AHAP 2b) 4XME Toes-to-bar
Conditioning:
10” AMRAP: 5 pull-ups 10 push-ups 15 squats
Connectivity: In class:
1) Tabata Arch holds 2) Tabata Hollow Holds 2) 3X8 Hips to rings or Arch/hollow swing on rings
Extra credit:
3) 1X10 Floor Levers + 10 second descent
WL:
1) EMOM for 5 rounds: 2 Snatch@85% 2) E90 for 5 rounds: 2 Clean and Jerk@85%
Strength/Gymnastics:
2A) 5X5 RDL, heavier than last week as 2B) 4XME Muscle-up, or 4X5 anyhow
Conditioning:
Extra Credit:
2X1 mile run
Connectivity: Extra credit:
1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
WL:
1) Find a 2RM Snatch from floor
Strength/Gymnastics:
2A) 4X15 HSPU, try going faster, or using deficit 2B) Front Squat 5X3@90%+
Conditioning:
15” AMRAP: 10 Turkish Get-ups 50 Dubs
Connectivity: In Class:
1) 3X:40/:20off Arch hold 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing
Extra Credit:
Inverted Hollow holds: 4X:20 seconds
Barbell Cycling:
1) 4X2 Touch-and-go Power Clean and Power Jerk. No pauses or resting on the body to re-grip. Start at 70%.
Competition:
1XME@80% of #1
Gymnastics/Strength:
2A) Deadlift 5X3@85-90%+ 2B) 4XME Chest-to-bar pull-ups
Conditioning:
7 rounds:
Sprint 200 meters Rest 1:00
Connectivity: In class:
1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts
Extra credit:
3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold
Barbell Cycling:
1) 4X2 Touch-and-go Power Snatch. No pauses or resting on body to re-grip. Start at 75%.
Competition: ME set@80% of 2RM
Strength/Gymnastics:
2A) 4XME Ring Dips 2B) Back Squat 5X3@90%+
Conditioning:
50 Clusters (hang clean-to-thruster) for time. ***EMOM perform 5 Burpees
WL: 1) 5X3 Hang Clean and Jerk
Notes: (Clean + Jerk = 1 rep)
Strength/Gymnastics:
2A) Press 5X5 AHAP 2B) 4XME Toes-to-bar
Conditioning:
3 rounds: 45 sec on/15 sec off:
1) Kipping HSPU or Push-up 2) Rope Climb 3) Burpees 4) WBS
3 Easy Steps ∙ Testimonials ∙ Gallery ∙ Freebies ∙ About us ∙ Get in touch ∙ Articles
