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
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2 70% SNATCH 4 3X80% 5-6 2X85% 7-8 2X90% B)SWOD EVERY 2 FOR 6 MIN FRONT SQUAT 3X85% C)CONDITIONING FROM 10 TO 1 HANG POWER SNATCH(45/30) TOES TO BAR
A)OLY EMOM 8 3X(POWER CLEAN+PUSH JERK)@70% B)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT PAUSE 3X70% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X70% C)CONDITIONING AMRAP 9 25 WALLBALLS(9/7) 2′ KB SWING(24/16) 15 TARGET BURPEES
A)OLY EVERY 90″ FOR 12MIN SNATCH 1 3X60% 2 3X70% 3 3X75% 4-5 2X80% 6-7-8 2X85% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-10 HSPU b)30″ L HANG c)30″ NOSE TO WALL HS HOLD d)50 DOUBLE UNDERS C)CONDITIONING «JONESCRAWL» 3 RFT 10 DEADLIFT 115% BW 25 BOX JUMPS(60/40)
A)GWOD 10 MIN PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN ENDERTON FRONT SQUAT COMPLEX 1 FRONT SQUAT PAUSE+1 FRONT SQUAT REBOUND+1 FRONT SQUAT C)CONDITIONING: AMRAP 8: 5 CLEAN&JERK 15 TOES TO BAR 25 DOUBLE UNDERS