strength | skill

20 minutes of gymnastics work. make a plan & execute it.

examples: pull-ups, ctb, ttb, kte, kipping, bar muscle ups, ring muscle ups, ring dips, butterfly kip….

There are SO MANY great resources online for progressions for these movements. Take charge of your progress. Do some research & put in the effort to better yourself as an athlete. (see posted quote ;))

wod | SYNERGY

10 min partner AMRAP:

6 burpees

3 right arm db snatch #50 / #35

3 left arm db snatch

strength | skill

split jerk / 5 x 5 / focus is perfect foot placement

wod | CUSTOM MIX

Every 4 min for 28 min (6 sets) as fast as possible of:

15 cals

10 KBS 2 / 1.5

20 jumping lunges

• score is fastest & slowest round + the difference
• consistency wins!!

strength | skill

overhead squat / from the ground / 5, 4, 3, 2, 1

wod | CIRCLES

10 rounds for time:

4 squat snatch #115 / #75

8 handstand pushups

16 double unders

strength | skill

1a. chin over bar hold x accumulate 30 sec

1b. l sit hold x accumulate 30 sec

4 sets

wod | UNINVITED

18 min EMOM

1. 10 pullups
2. 15 wall balls
3. 20 air squats

strength | skill

deadlift // start at 50% of your 1RM and build to a tough single by doing 1 rep every minute.

wod | SEVENTY PERCENT

5 rounds for time:

10 deadlifts #225 / #155

20 situps

• compare to 11|29|18

strength | skill

back squat / 5, 4, 3, 2, 4, 3, 2, 1

wod | BARREL ROLL

4 rounds for time:

7 CTB

7 back squats #135 / #95

7 hand release push ups