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November 30, 2017

Gymnastics:

ADV: Strict Muscle Up - 10 reps for time

INT/BEG: Strict Muscle Up Skill Work

Conditioning:

AMRAP 16:00

15 Toes To Bar

20 Wall Balls @9/6 kg

25 Double Unders

November 29, 2017

Gymnastics:

ADV: Legless Rope Climb; 10 for time

INT: Rope Climb; 10 for time

BEG: Rope Climb Progression

Conditioning:

3 rounds for time:

12 Deadlift @60/40kg

15 Burpees

9 Hang Power Clean @60/40kg

15 Burpee

6 Shoulder To Overhead@60/40kg

November 28, 2017

Weightlifting:

Find a 1RM snatch

Find a 1RM Clean and Jerk

November 27, 2017

Conditioning:

5 rounds for time:

5 Push Press @50/30kg

8 Front Squat @50/30kg

12 Burpee Box Jumps

November 25, 2017

Skill

Kettlebell Windmill

Conditioning

Teams of 2:

6 rounds for time

20 American KB Swings

40 Med-ball Over The Shoulder

20 Pull-ups/Ring Rows

 - Partners alternate completing the movements. Working partner must complete the prescribed reps before ”tagging-in” resting partner,...

November 24, 2017

Weightlifting

4x1 Hang Snatch

Conditioning

AMRAP 12:00

25 Double Unders

12 Power Clean @50/35kg 

November 23, 2017

Conditioning

"Karen loves Cindy"

For Time:

3 sets of

30 Wall Balls @9/6 kg

2 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

November 22, 2017

Gymnastics

ADV: Alternating Pistols - Max Reps in 2:00

INT/BEG: Pistol Progression

Conditioning

3 Rounds for time:

800m Run

8 Kipping Handstand Push-ups

16 Alternating Pistol Squats

November 21, 2017

Weightlifting

BEG: Push Jerk Practice

INT/ADV: Find a 3RM Touch and Go Push Jerk

Conditioning

6 sets of

Min 1: 3 TnG Push Jerk

Min 2: 8 Burpees Over Bar

Min 3: 9 Calorie Row

November 20, 2017

Skill

Pistol squat

Conditioning

4 Sets of

1:00 on Bike/Row for Max Calories

1:00 of Ring Rows

1:00 of Sit-ups

1:00 of Alternating KB Snatches - starting from the floor - 

REST 1:00

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