MONDAY 8-17-15

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 10y Forward/Backward Beast

  • Add 10y Forward/Backward Crab

Gymnastics

10min

  • (GB) Wrist Stretch Series 

Wrist Stretch 1/2/3/4

http://youtu.be/SY2SX2tcpbY

  • (CC) Handstand Push-up: 1. Wall Headstand 

Beginner standard: 30s hold
Intermediate standard: 1min
Progression standard: 2min

Weightlifting

12min

  • Form: Shoulder Press (5x5)

  • C & I: Push Press (5x5)

Weightlifting

16min EMOM

Form : Even = Hang Power Clean
Form : Odd = Ring Row

Con : Even = Power Clean
Con : Odd = Kip/jumping Pull-up

Int : Even = Hang Clean
Int : Odd = Strict pullup

  • Form: Hang Power Clean (8x8)

Go slow enough that you are using best technique possible, but start learning how to perform quick reps so you can get the most out of CF

  • Form: Ring Row (8x8)

  • Con: Power Clean (8x5)

  • Con: Pull-up / Chin-up (8x5)

kipping/jumping

  • Int: Hang Clean (8x3)

  • Pull-up / Chin-up (8x5)