Monday 6/24

WARM UP

EMOTM 10:00
5 kicks to handstand
5 kip swings
5 vertical jumps

SKILL

Handstand walking
10:00 practice
-wall walk to roll
-shoulder taps
-obstacles

WORKOUT OF THE DAY

12:00 AMRAP:
3 bar muscle up
6 chest to bar pull up
9 pull up
6 power clean
3 jerk

RX: (155/105)
55+: (115/75)
Lv2: (205/135)

*Scale gymnastics to 3 c2b, 6 pull up, 9 jumping pull up, or some variation within the movement family.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

Complete in any order:
75 wall balls
75 medball Russian twists
75 medball lunges
75 medball V-ups

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
3 second pull to knee + 3 second pause at knee + snatch

B) 10:00 build to heavy power snatch

C) 10:00 build to heavy squat snatch

D) Snatch pulls
5 x 3 @ 120% 1RM

Have Cold Feet? Don’t worry.

Let us share with you what you can expect, and even a free at home workout!