MONDAY 8-24-15

Warm-up

15min

  • Gymnastic Warm-up Day 1 (Upper Body Pressing/Legs)

Level 1: (No requirements)

A1. Kick to handstand; 5x3 attempts
A2. Ring Push-ups; 5x5
A3. Tripod/Frog stand 5x10s
B1. Overhead Squat; 3x10
B2. KB Deadlift/Goblet Squat; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)

A1. HSPU; 5X5
A2. Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip Ext.; 3x10

Level 3: (1 Muscle up; HSPU)

A1. HSPU [full ROM strict]; 5X5
A2. Advanced Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip and Back Ext.; 3x10

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)

A1. HeSPU; 5x3
A2. Tuck Planche; 5x10-12s
B1. Weighted Pistol 3x5ea
B2. GHR; 3X5

Weightlifting

15min

  • All: Farmer's Carry (5x100m)

Metcon

24min

  • Form: Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

3rounds
15 Wall Balls
20 Mt Climbers (each foot)

2min rest

2rounds
120m run
10 Ring rows

Repeat

  • Con: Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

3rounds
10 Thrusters 75/55
20 Side hop Mt Climbers (total reps)

2min rest

2rounds
200m run
10 Pullups

Repeat

  • Int  : Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

3rounds
15 Thrusters 75/55
20 Side hop Mt Climbers (total reps)

2min rest

2rounds
200m run
15 Ring rows

Repeat