Workouts (Fitness)

Saturday, February 9, 2019 Run 1 Mile Run Every Minute, Stop & Complete 15 Air Squats Conditioning 30 Toes-to-Bar 50' Dual Dumbbell Front Rack Lunges (50/35) 30 Calorie Bike 4 15' Rope Climbs 20 Toes-to-Bar 50' Dual Dumbbell Front Rack Lunges (50/35) 20 Calorie Bike 3...

Wednesday, August 28, 2019 Gymnastics For Time 20 Bar Muscle-ups 150' Handstand Walk 6-Minute Time Cap Conditioning Part 1 Every 2 Minutes for 8 Rounds 100 Meter Sprint + 100 Meter Easy Jog Back -Rest 5 Minutes- Part 2 Every 4 Minutes for 6 Rounds 400 Meter 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...

Tuesday, October 2, 2018 Prep 2 Rounds 400 Meter Run 8 Close Grip Overhead Squats (45/35) 12 GHD Sit-ups Strength Every 1.5 Minutes for 4 Rounds 1 Pause Power Clean (Pause above the knees) 1 Power Clean 2 Jerks @ 70-85% of Max...

Friday, December 7, 2018 Prep 3 Wall Walks 4 Unbroken Complexes of: 1 Power Snatch + 1 Mid Hang Power Snatch + 1 Overhead Squat 8 Banded Lat Pull Downs Strength 12 Minute EMOM Even Minutes: 1 Power Snatch +...

August 12, 2019 (Deload Week) Strength Front Squat 4 Sets of 5 @70% of Max Back Hypers 4 Sets of 6-10 Reps Conditioning 15-12-9 Power Cleans (135/95) Toes-to-Bar Calorie Row