A. 7:00 EMOM
Min1 – 3/leg Single Leg DL by feel (use KBs, or DBs)
B. 15-20 minutes going over HSPU
C. 13:00 for Quality
8 / 4 Kipping Handstand Push-Ups
10 Deadlifts @ 185 / 125
16 Unweighted Step-Ups (total) @ 24/20
100m Run @ 80-85%
Rest :30 – :60 b/t sets
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
A. Build to a challenging Triple TnG Hang Squat Clean for 15:00
Test 1
B.7:00 AMRAP
7 Hang Power Cleans @ 95 / 65
7 Front Squats @ 95 / 65
12 burpees
*rounds + reps recorded
“There is nothing so stable as change.”- Bob Dylan
Partner WOD:
21-15-9
Overhead Squat @ 95 / 65
Burpee Over Barbell
400 meter run
*alternate each movement run together
*everyone completes all reps
The Expert Series – Gymnastics Day 1 begins at 10:00 am!
A. 10:00 of handstand and handstand push up progressions:
3 sets of :30-:60 of static holds
or
3 sets of 5 reps of Strict HSPU going as deep as possible (no kipping)
B. 15:00 E303
5 Front Squats + 3 Strict Pull-ups
Rest remaining of 3 min interval
C. 8:00 AMRAP
200 M Run
15 Russian KBS @ 32/24K
40 ft Bear Crawl (20 ft down, 20 ft back)
*rounds recorded
A. 10-8-6-4-2
Power Snatch @ 95 / 65
Lateral Burpee over Bar
50-40-30-20-10
Double Unders
*Time recorded
*15:00 cap
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.”- Joe Namath
A. Power Clean & Jerk Work (28:00 total minutes)
6:00 E202 – x3x3 Hip Clean @ 50-60%
6:00 E202 – x1+1×3 Hip + Hang Clean @ 50-70%
6:00 E202 – x1+1×3 Hang + Full Clean @ 50-70%
10:00 E202 – x2x5 Full Clean
*Jerk the last rep of every set
*All cleans are power cleans
B.9:00 EMOM
Min 1- 20 Hip Bridges
Min 2 -20 Banded Good Morning
Min 3- Rest
C. 9:00 EMOM
Min 1- 10 Pendlay Row
Min 2 – :30 -:60 Hollow Body Plank
Min 3- Rest
Saturday is the first weekend of The Expert Series with David Henderson.
Don’t miss your opportunity to train with the best!
A. 12:00 EMOM
Min 1- :30 Nose to Wall HS Hold
Min 2- :30 Hollow Holds
Min 3- 8-10 Ring Rows
B. 21:00 EMOM
Min 1 – 4 Deadlift @ 225/155
Min 2- 8 CTB Pull-ups
Min 3 – :30 of DUs or Singles
*for completion
“All you need is the plan, the road map, and the courage to press on to your destination.”-Earl Nightingale
A.
6:00 E202
Front Squat x8x3 by feel
*Goal is 65-70%
*weight recorded
B.
3 Round
10 TTB
15 Burpees
20 Wall Balls @ 20 / 14
400 M Run
*Time Cap 20:00
*time recorded
“The limits of the possible can only be defined by going beyond them into the impossible.” -Arthur C. Clarke
In 15:00
Push-ups x3-5 reps x5 set
*alternate with your partner
*Try to increase the difficulty each (last set should be the most difficult)
Examples:
– add weight to your back
– add a band around your shoulders
– Increase the ROM w/ KB, Parrellettes or rings
B. 10:00 AMRAP
20 Thrusters @ 95 / 65
20 Pull-ups
*split up reps however you see fit
*Partner not going on pull-ups must hold barbell at the waist or in the front rack while other partner goes
Stay up to date on the details of our Expert Series with David Henderson
Join the FB Event Page
In 15:00
3 Rounds for quality
100 FT Farmer Walk
100 FT OVHD BB Carry
*rest as needed, increase weight each round if possible
B. 20:00 For Quality
With a Partner
Run 800 M
Row 1K
*Partners switch when each have finished the element they are performing
Join us next weekend for the first session of The Expert Series with David Henderson! He’ll be breaking down your favorite (or least favorite) gymnastics skills and helping you on your journey to the Gold 😉
