MONDAY 11-16-15

Warm-up:15min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

  • Add in:

20y Forward Ape
20y Backward Ape
10 Full Scorpion Switches each way

Gymnastics:15min

  • (CC) Squat: 1. Shoulderstand Squat (3xIntermediate)

(roll back onto the shoulders like a yoga position and tuck the knees into the chin/chest)
Beginner 1x10
Intermediate 2x25
Advance 3x50

We program level one of ten  in the Convict Conditioning progression.  Do whatever level you have tested to.

We're not trying to test this, just get some work.

Weightlifting:8min

  • F / C: Overhead Squat (8x5)

Form: keep it controlled, don't go faster than you can manage and use a target if you need, but keep it pretty.

Consistency: You should be comfortably at the minimum power snatching this weight, but a clean and bump to back rack is fine.

  • Int: Hang Snatch+Overhead Squat (8x1+3)

Metcon:12min

  • Form: Metcon (5 Rounds for reps)

2min:
200m run
AMRAP push-ups
30s rest
2min:
15 Burpees
AMRAP Jumping Pull-ups
30s rest
2min:
AMRAP Singles
30s rest
2min:
15 Burpees
AMRAP Jumping Pull-ups
30s rest
2min:
200m run
AMRAP push-ups

  • C / I: Metcon (5 Rounds for reps)

2min:
200m run
AMRAP push-ups
30s rest
2min:
15 Burpees
AMRAP Pull-ups
30s rest
2min:
AMRAP Double Unders
30s rest
2min:
15 Burpees
AMRAP Pull-ups
30s rest
2min:
200m run
AMRAP push-ups