Gymnastics
Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar...choose a level you'd like to work on and improve.
WOD
"BLT"
2 Rounds For Time:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups
WOD
"Kim Possible"
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-
Strength
Back Squat
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
WOD
”Now I eat success for breakfast, with skim milk”
For Time:
50 V-Ups
50 Box Jump Overs 20"
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+20lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Quiche"
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
**Score is slowest set.
