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A. Overhead Squat- 5-5-3-3-2-2-1-1

B. 3 Rounds

20 Box Jumps

20 Power Cleans (115/75)

10 HSPUs

 

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=OQv0Yjrl1q8[/youtube]

3x Max Strict Pull-ups

Take 3 attempts to establish a max set of strict pull-ups. Rest 2 Minutes between attempts.

B. 3x Max Ring Dips

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A. 3x Max Strict Pull-ups

Take 3 attempts to establish a max set of strict pull-ups. Rest 2 Minutes between attempts.

B. 3x Max Ring Dips

Take 3 attempts to establish a max set of strict Ring Dips. Rest 2 Minutes between attempts.

C. “Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=CWaiZxgrBGY[/youtube]

A. Back Squat- 1 Rep Max

*We have completed the 12-week squat program, and today you will have an opportunity to test for a new max Back Squat. Warm-up and take as many attempts as needed. If you complete this portion and there is still time in class, complete the midline work in part B.

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A. Back Squat- 1 Rep Max

*We have completed the 12-week squat program, and today you will have an opportunity to test for a new max Back Squat. Warm-up and take as many attempts as needed. If you complete this portion and there is still time in class, complete the midline work in part B.

** 12-Week Squat Program Recap- We have seen impressive improvements in everyone’s squat mobility and strength throughout this program. As a result, there have been some big PR’s. From finding gyms to get squats in on vacation, while traveling, or rearranging your day to make sure you get the work in, it has been awesome to see you all dedicate yourselves to the process. We will be going through some testing for the next 2 weeks before we begin our next 4-week strict gymnastics cycle. More details to come on that.

B. Accessory work (Not for Time)

3 Rounds:

30 Back Extensions

30 GHD Sit-ups

20/ Side Floor Wipers

 

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=_lmpUTcUTmM[/youtube]

“RJ”

5 Rounds:

800m Run

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RJ

“RJ”

5 Rounds:

800m Run

5 Rope Climbs

50 Push-Ups

 

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For Time:

1000m Row

50 Ball Slams

50 Power Cleans (95#/65#)

50 Box Jumps (24/20)

50 Push Press (95#/65#)

50 Overhead Squats (95#/65#)

50 Pull-ups

1000m Row

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A. Squat Program (Week 12, Day 2)

Back Squat- 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

Front Squat-1×[email protected]%, 1×[email protected]%, 1×[email protected]%

 

B. 15 Minute Up Ladder…

100m Row

5 Burpees over Rower

300m Row

10 Burpees over Rower

500m Row

15 Burpees over Rower

*Continue to add 200m and 5 Burpees each round until 15 minutes is up.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=UlWUPkXrq24[/youtube]

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For time With a Partner…

10 Rounds

Partner 1- 10 Calories on Assault Bike

Partner 2- Holds bar overhead (95#/65#)

Then… 150 Deadlifts (95#/65#)

*Each Partner will have 10 Rounds on the bike and 10 Rounds holding the bar overhead. Once all 10 Rounds have been completed, both partners will work together to complete 150 Deadlifts.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=-ot63GiM7DM[/youtube]