June 13 2013
Fitness 4 sets Dumbbell shoulder press x 6-8 TRX low row with feet elevated x 3-6 60 seconds of DU practice Fitness AMRAP 12 min 3 triangle push ups 9 DB push press 30/20 12 V sit ups Performance 15 minutes Practice 2-3 of your gymnastics skills AMRAP 12 min 3 HSPU 6 Ring dips 9 K2E Sport 15 minutes Practice 2-3 of your gymnastics skills AMRAP 12 min 2 MU 4 HSPU 8 Toes-through-rings ideas for gymnastics skills: rope climb, handstand walk, high box jump, pistols, L-sit, MU transitions, Butterfly pullups
June 12 2013
All levels Front Squats 3-3-3-3-3 (80-85-90) Max effort Sled push x 4 Score = Weight x distance (20 : 2 min)
June 11 2013
Fitness 3 sets TRX reverse fly I-T-Y x 9 6 Goblet squat hold x 3 sec hold (focus on pushing “knees-out”) 1/2 Turkish get up x 6 each side For time 21-15-9 Wall ball TRX or Ring row Performance and Sport 3-3-3-3-3 Thrusters For time 21-15-9 Wall balls Pull ups
June 10 2013
Fitness Shoulder press 5-5-5-5-5 (75-80-85%) 10 minute AMRAP 6 Bench dips w/feet elevated or ring dips 20 walking lunges with DB 250 m row Performance 1-1-1-1-1 Power snatch + snatch grip OHS 10 minute AMRAP 6 HSPU 20 DB walking lunges 35#/25# 30 DU Sport 1-1-1-1-1-1-1 2-Position Snatch heaviest possible, rest 60 sec. 10 minute AMRAP 5 HSPU (w/deficit) 10 hang power snatch 75#/55# 20 BB Walking Lunges front rack 75/55#