Uncategorized

  Strength Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 90%+   % is Based on 1RM Back Squat   Record…

  Strength Strict Press Every 2:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 1 Rep @ 85% Set 4: 5 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 1 Rep @ 85% Strength Focused EMOM 16:00 EMOM minute 1: 10-15 Dumbbell Bench…

  #TEAMPRVNTUESDAY “Shake n’ Bake” 3 Rounds for Time: 30/24 Calorie Row 15 Front Squats 70/48kg 30 Pull-Ups Active: 52/34 Lifestyle: 60% of 1RM Time Cap: 20:00 Bodybuilding Finisher 8:00 AMRAP 16 Dual KB Gorilla Rows 10/10 Suitcase Reverse Lunge 10-12 Dual Dumbbell Zottman Curls

  Weightlifting Take 10 minutes to Establish 3 RM Power Clean and Push Jerk “Piss Excellence”    5 Rounds for Time 200m Run 9 Burpee Box Jump Overs 24/20in 6 Power Clean and Push Jerks 84/57kg Active: 70/48 Lifestyle:60% of 1RM Time Cap: 18:00

Open Gym

  “Black Sunday”   3 Rounds for Time 103 Double-Unders 42 Wall Ball Shots (9/6) 33 calorie Row 27 Pull-Ups 3 Ground-to-Overheads (84/61) Active: 61/43 Lifestyle, Singles, Jumping Pull Ups, 43/29

  Weightlifting Squat Clean & Jerk For Load: Every 90 seconds x 10 Sets 1 Squat Clean & Jerk   3 Sets @ 80% 3 Sets @ 83% 4 Sets @ 86% *Rest as needed b/t reps   % is Based on 1RM Clean & Jerk   Record Each Working Weight Strength EMOM “Lock, Stock…

  Gymnastics Skills 10 minutes on Rope Climbs Conditioning “The Transporter”   20 minute AMRAP 200m Run 1 Rope Climb 5-10-15 Burpee Pull-Ups 400m Run 2 Rope Climbs 20-25-Max Burpee Pull-Ups Flow: 200m Run + 1 Rope Climb + 5 Burpee Pull-Ups 200m Run + 1 Rope Climb + 10 Burpee Pull-Ups 200m Run +…

  Strength Back Squat Every 4:00 minutes x 3 Sets Complete 5 Reps @ 70% 3 Reps @ 75% 1 Rep @ 80-85%   Rest as needed between 5-3-1 to complete within the 4:00 time frame Conditioning “Crank”   8:00 AMRAP 20 American Kettlebell Swing 24/16 10 Box Jumps 30/24in 50ft (15m) Single Arm Overhead…

  Gymnastics Skills 15 minute Handstand Walk Skill Session Gymnastics Conditioning “Italian Job”   3 Rounds for Time 15 min cap 30 Toe to Bar 10m Handstand Walk   Active: 20 T2B, 5m HSW Lifestyle: 25 Knee Raises, 3 Wall Walks