September 8, 2017 Gymnastics: A. Box Jumps – Rebounding 3 x 10 *Focus on rebounding off the floor. Make each rep fast, not necessarily the entire set. B. Toes-thru-Rings 3 x 15 Strength: Press Complex 3 Strict Press + 2 Push Press + 1 Push Jerk 5 sets: Build to a Heavy Complex Metcon: (For...Read More
September 6, 2017 Gymnastics A. Barbell Step ups 4 x 8 (2:1) (prog, loading) B. Hollow Body Press Downs 4 x 10 *Use PVC & Bands to complete Press Downs while laying in the Hollow Body Position. Metcon: (For time) 400m Run 27 Thrusters (95/65) 400m Run 21 Thrusters 400m Run 15 Thrusters 400m Run...Read More
September 5, 2017 Strength: Squat Cleans Take 50% of last Tuesday’s (Aug. 29) Heavy Deadlift, then complete: 15 Cleans for time 12 Cleans for time 9 Cleans for time *Rest as needed between each set. Each set is for time. Metcon: 3 Rounds for time: 21 Kettlebell Swings (53/35) 15 Ring Dips 9 Handstand Push...Read More
September 4, 2017 Happy Labor Day 9:00am and 10:00am Classes ONLY Gymnastics: A. Handstand Hold Tabata: 8 x :20 on/:10 off B. L-Hang Accumulate 2:00 Strength: Front Squat Establish Heavy Single (6:00) then, 3 Reps at 90% of above single Metcon: 4 Rounds (Not for time) Max Effort Bench Press Max Effort L-Pull ups *Rest...Read More