Workouts (Fitness)

Wednesday, August 29, 2018 Prep/Gymnastics Double-unders 100-80-60-40-20 2 15' Rope Climbs After Each Rounds Conditioning 1 Round 24 Deadlifts (185/130) 24 Chest-to-Bar Pull-ups 2 Rounds 12 Deadlifts (205/145) 12 Handstand Push-ups 3 Rounds 6 Deadlifts (225/155) 6 Chest-to-Bar Pull-ups 6 Handstand Push-ups Extra Work Run 15-30 Minute Easy Run

Wednesday, October 3, 2018 Gymnastics 4 Rounds Not For Time 4 Strict Handstand Push-ups 4 Kipping Handstand Push-ups 1 Minute Wall Facing Handstand Hold Conditioning 5 Rounds 10 Pull-ups 8 Deadlifts (225/155) 6 Goblet Squats (70/53) Accessory 3 Rounds 15 GHD Sit-ups 15 GHD Back Hypers Rest as needed...

Saturday, June 2, 2018 Gymnastics 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups (As Strict As Possible) Butterfly Sit-ups x 2* *Double the reps for the butterfly sit-ups: 10-18-16... Conditioning 50 Calorie Row 40 Dumbbell Clean & Jerks (50/35) 30 Calorie Bike 20 Box Jumps (24/20) 10 Ring Muscle-ups

Wednesday, June 26, 2019 Strength Conditioning 4 Rounds Not For Time 2 Complexes of 1 Hang Snatch, 1 Full Snatch, 1 Overhead Squat 15 Toes-to-Bar 8-minute Time Cap Strength Conditioning 3 Rounds Not For Time 12-10-8 Close-Grip Barbell Bench Press 8-6-4 Legless Rope...

Friday, November 16, 2018 Prep 3 Sets 10 Banded Lat Pull Downs 10 Face Pulls 10 Plank Up & Downs Rest 30 Seconds Strength 4 Sets Minutes 0-1.5: 10 Barbell Front Squats Minutes 1.5-3: 6 Kettlebell Side Step-ups (per leg) Minute 3-4: Rest As heavy as...

Friday, September 6, 2019 Strength Front Squat 12 Minute EMOM Back Squat 2 Reps 6 Rounds @ 60% 6 Rounds @ 65% Focus on Speed/Explosiveness on the way up. Fast but controlled on the way down. Conditioning 13-Minute AMRAP 10 Hang Power Cleans 40 Double-unders 10 Shoulder-to-Overhead Bar...