Gymnastic Focus Work
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Deficit Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Deficit Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Deficit Handstand Push-ups

Conditioning
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (70/50)
20 Chest to Bar Pull-ups

Kilos – 30/22.5

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

Odd-Object Conditioning
For Time:
100′ Handstand Walk
100′ D-Ball Carry (150/100)
10 D-Ball Cleans Over Yoke (150/100)
100′ D-Ball Carry (150/100)
100′ Handstand Walk
*After Each D-Ball Clean: Vault Over Yoke Bar

Kilos: 68/45.5

Performance Power Training

Tuesday, August 6th ME LOWER:
Jet Fuel: Bike 2 minutes

-then

-Down the length of the gym floor:
Two legged hop
Two legged hop side to side over and back on a crack
One legged hop down
One legged hope side to side over and back on a crack
Two legged hop Backwards
Two legged hop side to side over and back on a crack Backwards
One legged hop down Backwards
One legged hope side to side over and back on a crack Backwards
Broad Jump
Squat Jump (full squat)

—
Hip/Hamstring mobility:
Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box

Major Lift: Red: Squat
Wht/Blu: Sumo Dead
Max 1 vs bands
-then
1xAMRAP @80%
**Compare to max 3 June 25th**

GainCity:
Superset
4×20 DB Walking Lunges (10 each)
10 Broad Jumps
—
3×10 GHR https://youtu.be/0BXRPyRjf8o

**If you dont have a GHD machine, do this on the floor, band around a rig post)

Afterburner:
For Time:
5 Rounds
20 Air Squats
10 Cal Bike