A. 18:00 EMOM
Min 1- Power Clean x2x6 build to 85%
Min 2 – Ring Dip / Push-ups x4x6
Min 3 – Rest
B. With a Partner
500 M Row
400 M Row
300 M Row
Rest 2:00 b/t intervals or the time it takes your partner to row.
*total team time recorded
Cash out – 800 m run
Day 2 of The Expert Series – Gymnastics with David Henderson is tomorrow!
Reserve your spot
A. 6:00 EMOM
:20 Kip TTB
:40 Rest
*work on great kip mechanics and utilizing abs over shoulder to raise the feet.
Test 4
B. 5 rounds
15 / 10 Kipping Pull-Ups
80 ft Unweighted Walking Lunge
15 Russian Kettlebell Swings @ 32K / 24K
25 Abmat Sit-Ups
*Time recorded
*18:00 Cap
“Make the best use of what is in your power, and take the rest as it happens.”- Epictetus
Test 2
A. Power Clean build to a 1 RM in 15:00
Test 3
B. Push Jerk build to a 1 RM in 15:00
C. 15:00 EMOM
Min 1 – 2 Front Squats by Feel
Min 2 – 3-5 Static Dips or :10 Support Hold
Min 3 – Rest
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.” -Vince Lombardi
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
