TUESDAY 17/01/17

Category Archives: Gymnastic Strength

TUESDAY 17/01/17

STRENGTH 1) EMOM 6 Odd – 2x 15 sec Negative Pull-up Even – 2x 15 sec Negative Handstand 2) Play 6 Pull-ups/Handstands ENGINE In threes, 9 rounds for time of (3 rounds each): 15 Front Squats, 60/42.5 10 Bar Facing Burpees Full round per person before switch

Also posted in Barbell Conditioning | | Tagged | Comments Off on TUESDAY 17/01/17

TUESDAY 13/12/16

STRENGTH 30 sec: Strict Ring Dips 30 sec: Rest 30 sec: Weighted Hollow Rock 30 sec: Rest 30 sec: Slow HSPU Negative 30 sec: Rest 3 sets ENGINE AMRAP 3 24 Double-unders 12 Lunges 6 Chest to Bar Pull-ups Rest 3 min

| Tagged | Comments Off on TUESDAY 13/12/16

WEDNESDAY 23/11/16

SKILLS Muscle-up transitions STRENGTH/LIFTING EMOM 12 Min 1 – 30 sec Strict Pull-ups Min 2 – 30 sec HS Hold Min 3 – 45 sec Front Rack Single Leg Step-ups (1st round left, 2nd round right etc.) ENGINE 10 RFT 10 DB Snatch 25/15 10 Wall Ball 9/6

| Tagged | Comments Off on WEDNESDAY 23/11/16

FRIDAY 29/07/16

Mobility Banded Shoulder 30 Hollow Rocks Partner Execution Stretch 30 Hollow Rocks Preparation Toes to Bar/Knee Raise/V-ups Ring Dips/Ring Dip Support & Neg. Gymnastic Strength For time: 21 Press-ups 15 Pull-ups 400m Run 3 sets

| Tagged | Comments Off on FRIDAY 29/07/16

THURSDAY 21/07/16

Mobility Banded shoulder mobility Partner Wall Squats Handstand hold/walk Preparation 3-3-3-3-3 Weighted Pull-up Gymnastic Strength 20 metre Front RackĀ Lunge 200m Farmer’s Carry 20 Press-ups 5 rounds – 2x 24/16 KB orĀ 2x 25/15 DB

| Tagged | Comments Off on THURSDAY 21/07/16

FRIDAY 15/07/16

Mobility 5 Hindu Press-ups 5 Strict Toes to Bar 5 rounds Preparation Rope Climb Technique Deadlift Warm-up HSPU technique Gymnastic Strength In pairs: 20 Rope Climb 40 Deadlift, 120/80 60 HSPU

| Tagged | Comments Off on FRIDAY 15/07/16

FRIDAY 08/07/16

Mobility Turkish Get-up Chin-ups V-ups Strength 15 Deadlift Rest 2 min 4 sets Gymnastic Strength AMRAP 12 2 Rope Climb 20 Air Squats 40 Double-unders

| Tagged | Comments Off on FRIDAY 08/07/16

THURSDAY 30/06/16

Mobility 2 min Shoulder Extension 2 min Shoulder Flexion 2 min Jefferson Curl 2 min Calf raises Preparation 3-5 Chin-up + 3 sec hold 3-5 Ring Dip + 3 sec top hold 3-5 Wall Walks + 3 sec hold 3 sets Gymnastic Strength On a running clock… Every minute add 1 rep: Strict Pull-up + […]

| Tagged | Comments Off on THURSDAY 30/06/16

FRIDAY 24/06/16

Mobility 2 min Table-tops 2 min Bench Stretch 2 min Jefferson Curl 2 min Calf raises Preparation 3-5 Ring Pull-up + 3 sec hold 3-5 Ring Dip + 3 sec top hold 3-5 Wall Walks + 3 sec hold 3 sets Gymnastic Strength A. 1RM Weighted Pull-up + 5 sets @ 90% B. 1RM Strict […]

| Tagged | Comments Off on FRIDAY 24/06/16

THURSDAY 16/06/16

Mobility 2 min Shoulder Extension 2 min Shoulder Flexion 2 min Jefferson Curl 2 min Calf raises Preparation 5 Roll Back to Stand 10 Scap. Pull-ups 15 Hollow Rocks 3 sets Gymnastic Strength EMOM 20 Min 1 – 3-5 Pull-up + 3 sec hold Min 2 – 10 Box Jump Overs Min 3 – 3-5 […]

| Tagged | Comments Off on THURSDAY 16/06/16