Tuesday 6/4/2024

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Gymnastics Skill Work 
"Crossovers"
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles

After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.

WOD 
"Alps"
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHDs (Scale is V-Ups)

Monday 6/3/2024

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Strength 
Hang Power Clean 5x10
5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)

WOD
"Himalayas"
3 Rounds For Time:
30 Overhead Squats 95#/65# *
30/24 Calorie Air Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs 20"

Friday 05/31/2024

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Strength
Front Squat 3x12
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-

WOD
“American Soldier”
5 Rounds For Time:
3 Wall Walks
9 Power Cleans 135#/95#
15 GHD’s (Scale to V-Ups)