A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 RING MUSCLE UPS b)10 HSPU c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 9 20 WALLBALLS(9/7) 10 DYNAMIC PUSHUPS 20 DB SNATCH(22,5/15) 10/10 LATERAL MEDBALL THROWS(9/7)
A)SWOD WORK FOR HEAVY SNATCH B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT 3X90% C)CONDITIONING 7 RFT: 7 POWER CLEAN (50/35) 7 THRUSTERS(50/35) 7 OTB BURPEES
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ CONTRALATERAL DEAD BUGS b)30″ CAPTAIN MORGAN LEFT c)30″ HOLLOW HOLD d)30″ CAPTAIN MORGAN RIGHT C)CONDITIONING FOR TIME: 10 PULLUPS 20 FRONT RACK LUNGES(50/35) 30 DB SNATCH(22,5/15) 40 BOX JUMPS860/50) 800 M RUN 40 WALLBALLS(9/7) 30 BURPEES 20 TOES TO BAR 10 THRUSTERS(50/35)
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 2X90% EVERY 2 MIN FOR 6 MIN PUSH PRESS 2X90% B)»SEAL SCREENING TEST» -2 MIN MAX PERFECT PUSHUPS -2 MIN MAX PERFECT CURL UPS -MAX.UB STRICT PULLUPS -500 M SWIM -1,5 MILES RUN
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 BAR MUSCLE UPS b)30″ HS WALK/HS MARCH c)30″ INVERTED HOLD d)50 DOUBLE UNDERS C)CONDITIONING «OPEN 17.5» 10 RFT: 9 THRUSTERS(42,5/30) 35 DOUBLE UNDERS
A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSH JERK+JERK 1 60% 2 70% CLEAN&JERK 3 2X80% 4 2X85% 5-6 90% 7-8 95% B)SWOD EVERY 2 FOR 6 MIN DEADLIFT 2X90% C)CONDITIONING AMRAP 10: 20WALLBALLS(9/7) 10 HSPU 5 RING MUSCLE UPS
A)SWOD 15 MIN TO FIND OVERHEAD SQUAT 1 RM B)CONDITIONING (40″ ON/20 OFF) FOR MAX REPS. WALLBALLS(9/7) PULLUPS PUSHUPS KB SWING(24/16) TOES TO BAR HIPPITTY HOPS(50/40) SHOULDER TO OVERHEAD(50/35) SPLIT JUMPS SITUPS WALLSIT BURPEES DOUBLE UNDERS
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X85% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X85% B)CONDITIONING AMRAP 10: 6/6 ONE HAND DB THRUSTERS(22,5/15) 12 BOX JUMPS 6 BAR MUSCLE UPS 200 M RUN
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT.EMOM 12 a)5 RING MUSCLE UPS b)6-10 STRICT HSPU c)30″ V SIT KICK OUT d)50 DOUBLE UNDERS C)CONDITIONING 4 RFT: 10 FRONT RACK LUNGES(60/40) 15 OTB BURPEES 400 M RUN
A)OLY EVERY 90″ FOR 12 MIN 1 CLEAN+2 JERK 1 60% 2 70% 3 75% CLEAN&JERK 4 3X80% 5-6 2X85% 7-8 2X90% B)SWOD EVERY 2 FOR 6 MIN DEADLIFT 3X85% C)CONDITIONING AMRAP C9 5 WALLCLIMBS 20 DB SNATCH(22,5/15) 10 CHEST TO BAR PULLUPS