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FRIDAY 27-07-2018
-LEVEL 1
A. UPPER BODY STRENGTH
Push press
Build to your heaviest 5 for the day in 5 setsB. CONDITIONING
AMRAP 24:
15 wall balls, 7/5kg to 3m
300m run
10 pull-upsLEVEL 2
A. UPPER BODY STRENGTH
Push press
Build to your heaviest 5 for the day in 5 setsB. CONDITIONING
AMRAP 24:
21 wall balls, 20/14lbs to 3m
300m run
7 bar muscle-ups0 -
MONDAY 23-07-2018
-HAPPY BIRTHDAY FOR SUNDAY TO NICOLE GENADE!
LEVEL 1
A. GYMNASTICS CONDITIONING
1: Warm-up
EMOM 6:
Even: 30 sec active hang
Odd: 20 sec ring dip support2: Strength
Strict pull-up
5 x 8*60 sec rest between sets
B. LOWER BODY STRENGTH
Front squat
Build to your heaviest 5 for the day in 5 setsLEVEL 2
A. GYMNASTICS CONDITIONING
1: Warm-up
EMOM6:1 chest to rings pull-up
1 tuck to inverted hang
1 skin the cat2: Strength
Strict muscle-up
5 x max reps*60 sec rest between sets
B. LOWER BODY STRENGTH
Front squat
Build to your heaviest 3 for the day in 5 sets
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