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Tuesday October 17th 2017

Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.

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Friday October 13th 2017

"Tabata Gymnastics Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.

Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Pull Up(Reps)
Box Jump 20" box (Reps)
HSPU (Reps)
Pistol  (Reps)
There is no additional rest between exercises.

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Monday October 1st 2017

Five rounds for time of:

Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

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Wednesday September 20th 2017

A: Accumulate 1:00 In Tuck/Bent arm/straight arm frog planche

*Find the position you can hold at least :05 at a time and hold that till you've accumulated 1:00

B: Deficit HSPU: 10x5 ~Rest As Needed 

*The height is subjective. Find a height you can perform 5 reps at. Stick with it through all ten sets. Rest as needed to complete. 

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