10.20.2021 Metcon (AMRAP – Reps) 6 sets: 2 min AMRAP 5 deadlifts 275/195 20 pull ups MAX BBJO 24/20 and MAX Cals Rest 1 min between sets Set 1,3,5 MAX BBJO Set 2,4,6 MAX Cals Active Recovery EMOM 10 Min 1: 45 sec wall sit Min 2: machine easy pace Min 3: 10 PVC kang…

1.19.2021 Gymnastics Gymnastics Strength 4 Rounds 10 KB Gorilla Rows 10/10 SA KB Strict Press 10-15 Green Band C2B Strict Pullups Metcon (Time) Metcon For Time: 40 KBS (53/35) 400m Run 40 Push Ups 40 AbMat Situps 30 KBS (53/35) 300m Run 30 Push Ups 30 AbMat Situps 20 KBS (53/35) 200m Run 20 Push-Ups…

10.18.2021 Clean and Jerk (Weight) 5 x 1 Clean Tall Pull + Clean from Power + 2 Split Jerk @50%;55%;55%;60%;60% 10 x 1 Clean + 1 Split Jerk @65%-85% (2 @ each weight) Metcon (AMRAP – Rounds and Reps) AMRAP 21 15/12 Cal Ski, Row, Bike Wall Walk (Ascending x 1 each round) 5 Cleans…

10.15.2021 Strength 5×3 Split Jerk Strict Press Build to a heavy Then 5×5 Strict Press at the final weight of SJSP Metcon (Time) Metcon For time: 30 Wallballs (20/14) 10 Deadlifts 225/155 * 25 WB 10 Deadlifts * 20 WB 10 DL * 15 WB 10 DL * 10 WB 10 DL * 5 WB…

10.13.2021 Gymnastics Wednesday Gymnastics 4 rounds 5 reps Foam roller lat drill 5 reps Banded beat swings 8 Strict T2B Metcon (Time) Metcon 5 rounds 10 HSPU 15 T2B 20 pistols 10 cals

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