Connectivity: 1) 3X:40/:20off Arch hold 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing
WL:
1) Find a 5RM Power Clean
Gymnastics/Strength:
2A) 4X15 Chest-to-bar pull-ups 2B) 3X10 Deadlift@55-65%
Conditioning:
400m run 21-15-9 WBS Burpees 400m run
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
Weightlifting:
1) Find a 5RM Power Snatch.
Notes: Start at 45-50%. Light, perfect, fast.
Competition:
1XME@80% of best from #1
Strength/Gymnastics:
2A) 4X10 Weighted Pause Ring Dips, 3 sec pause at bottom 2B) Back Squat 3X10 AHAP***
***Note: Start at 70% and work your way up to a 10RM in 3 sets. No lengthy pauses between reps.
Conditioning:
21-15-9
Deadlifts@50% of 1RM HSPU/Push-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 Lever Negatives on bar
WL:
1) Max Snatch 2) Max CJ 3) FS Max
Conditioning:
4) Run 1 mile for time.
Connectivity: Extra Credit:
1) Take as many as 5 attempts to work towards a Max Distance Handstand walk.
Strength:
2) Find a Max Back Squat
Conditioning:
3) 30 Muscle-ups for time*
*Strict 10 minute cap.
or,
3.1) 3 rounds for time:
30 Ring Dip/Bar Dips/Push-ups Run 200m 30 Pull-ups Run 200m
Connectivity: 1) 3X:40/:20off Arch hold 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing
WL:
1) Find a Max CJ
Conditioning:
2) “Fran”
21-15-9 Thrusters (95/65) Pull-ups
Connectivity: 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) In 20 minutes find a Snatch Max
Conditioning:
2) “Elizabeth”
21-15-9
Power Cleans Ring dips
Connectivity: Extra credit:
3 attempts to a ME Handstand Walk for distance
WL:
1) 5X1 Clean and Jerk @80%
Strength/Gymnastics:
2A) Press 3X5@75% 2B) 4X8 Strict Toes-to-bar
Conditioning:
"Helen"
3 rounds for time:
400m run 21 KBS (53/35) 12 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@80%
2) E90 for 5 rounds:
1 Clean and Jerk@80%
Strength/Gymnastics:
2A) 3X5 RDL@80% of 5RM 2B) 3X5 Muscle-up, or 3X8 Supinated Strict Pull-up
Conditioning:
Extra Credit:
3 rounds for time: 10 Stone to Shoulder Run 400m
Connectivity: Extra credit:
1) 4X:20 Deep Couch Stretch 2) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
WL:
1) 5X1@80% Snatch
Strength/Gymnastics:
2A) 3X8 HSPU 2B) Front Squat 3X5@75%+
Conditioning:
3 rounds:
20 Turkish Get-up (10 each arm, alternating sides each rep) 10 Windmills each arm, not alternating (10 left, 10 right)
20 minute time cap.
Windmill instructional video, for those of you who want to get a head-start:
[youtube https://www.youtube.com/watch?v=6651sjanpxI&w=640&h=480]
Connectivity: 1) 3X:40/:20off Arch hold 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing
WL:
1) 5X1 Power CJ@80% of max Power CJ
Strength:
2A) 3X8 Chest-to-bar pull-ups/pull-ups 2B) Deadlift 3X5@75%
Conditioning:
7” AMRAP of Burpees
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