Tuesday 2-14-17

2. Gymnastics Conditioning
4×18 Kipping HSPU
Rest 1:00 between sets

4RFT:
21 OHS (95/65#)
12 Bar-Facing Burpees

Monday 2-13-17

21-15-9:
DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row

Friday 2-10-17

AMRAP 14:
50 Wallballs (20/14#)
40 Calorie Row
30 DB Squat Cleans (50/35#)
20 C2B Pull-ups

Thursday 2-9-17

12-9-6 reps for time of:
Clean & Jerks 155/105
Ring Muscle-ups

2 Rounds for time of:
30 Calorie Row
30m Handstand Walk

3 Rounds for time of:
400m Run
4 Front Squats, 205/145
40 Double-unders

*Rest 5 minutes between workouts

Wednesday 2-8-17

For time:
50 Clean & Jerks* (135/95#)
*EMOM: Complete 6 T2B – starting with the T2B

Monday 2-6-17

“Jackie”
1,000m Row
50 thrusters (45/35#)
30 Pull-ups

Friday 2-3-17

AMRAP 18:
30 Push Jerks (115/80#)
30 BJ (24/20″)
30 Cal Row
30 T2B

Thursday 2-2-17

21-15-9 reps for time of:
Thruster 135/95
Pull-up, strict

3 Rounds for time of:
400m run
20 Push-ups
20 Overhead Squats 95/65

30-25-20 reps for time of:
GHD Sit-up
Calories, Rower

*Rest 5 minutes between workouts

Wednesday 2-1-17

30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)

Monday 1-30-17

21-15-9:
Squat Snatch (95/65)
CTB Pull-Ups”