With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
For Time:
100 pullups
100 pushups
100 situps
100 air squats
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
5 RFT
5 Strict Leg Lifts
10 Hang Squat Cleans 95/65
200m Run
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
For total reps:
9 Thrusters
27 Double Unders
11 Thrusters
33 Double Unders
13 Thrusters
39 Double Unders
and so on…
L1 55/35 – singles
L2 75/55 – doubles
L3 95/75 – doubles
This workout will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level). Each repetition of Thrusters and each Double/Single Under is worth 1 rep.
Flexibility —
2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357
Static Shaping —
3x30s 30 Degree Handstand Hold
Skills and Drills —
3×10 Ring Swings. DEMO: http://vimeo.com/99058074
“Gymnasty Tabata”
8 rounds of 20s work, 10s rest for each movement; 1 minute rest in between each movement:
— Hollow Rocks
— Pistols
— Superman Rocks
— STRICT pull-ups (scale w/ negs)
Score is total reps.
-Last Day to Make Up Lurong #1/2/3-
Open Gym 430pm-530pm – Either arrive with specific programming in mind or ask a coach to help you write a program out.
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
For Time:
30 One Arm KB Thrusters 53/35 (15 L/R)
30 Clapping Pushups
50′ Walking Lunge w/ KB
20 One Arm KB Thrusters (10L/R)
20 Burpees
50′ Walking Lunge w/ KB
10 One Arm KB Thrusters (5L/5R)
10 Ring Dips
50′ Walking Lunge
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
For total reps:
Using tabata intervals with no rest in between movements:
3 Rounds
Front Squat 135/95
3 Rounds
C2B Pull Ups
3 Rounds
Hang Power Clean 135/95
3 Rounds
Ring Dips
11 minute AMRAP
Ascending: 3, 6, 9, 12, 15…
Wall Balls
Box Jump
Deadlifts
L3 20/14, 24/20, 115/75
L2 14/10, 20/16, 105/65
L1 14/10 MB Clean, 16/12, 95/55
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
9-minute EMOM:
3 burpees
6 HSPU
9 diamond push-ups
5 sets of 2 minutes on, 2 minutes off:
3 deadlifts 225/185
6 T2B
Double-unders for reps
Your score is your total number of double-unders
