gymnastic conditioning
3 sets // afap
25 toes to bar / (c2b) pull ups / handstand push ups
tc 10 min
note: 1 min pause after each set
wod
21 - 15 - 9 - 15 - 21
dual db deadlifts
burpees over db
into
me double unders
tc: 20 min
strength
every 2:30 min for 4 rounds
8 strict press
wod
10 rounds
3 power cleans (heavy)
6 handstand push ups
9 barfacing burpees
tc: 20 min
every 2:30 min for 4 rounds
8 strict press
wod
10 rounds
3 power cleans (heavy)
6 handstand push ups
9 barfacing burpees
tc: 20 min
wod
13 min amrap
5 handstand push ups
5 pull ups
5 toes to bar
15 air sqauts
3 min rest
15 thruster (barbell only)
200 m run
13 min amrap
5 handstand push ups
5 pull ups
5 toes to bar
15 air sqauts
3 min rest
15 thruster (barbell only)
200 m run
functional bodybuilding
every 2 min for 5 rounds
6 - 8 1 1/4 dual db press
8 - 10 dual db lunges
10 straight leg sit ups
wod
every 3 min for 7 rounds
20 - 40 double unders
20 russian kb swings
every 2 min for 5 rounds
6 - 8 1 1/4 dual db press
8 - 10 dual db lunges
10 straight leg sit ups
wod
every 3 min for 7 rounds
20 - 40 double unders
20 russian kb swings
