Sat
A. Warm Up
2 rounds
10 Burpee over partner and under bridge
20 partner wall balls
10 wall ball partner sit ups
B. Skill Work
5 rounds
Gymnastics Totem 2+
1 min: 2-5 Muscle ups (in one set) into HS Hold facing wall for remainder of minute
1 min rest
1 min: 1 Legless 10ft L-sit rope climb
1 min rest
Gymnastics Woking to BASE
5 rounds
1 min: weighted or BW plank
1 min rest
1 min: Chest to ring hold for 30 sec
1 min rest
Gymnastics BASE - totem 1
1 min: 5-15 deficit push up or ring dip @ 2020
1 min rest
1 min: 5-15 ring rows @ 2020
1 min rest
C. Conditioning
In teams of 3- AMRAP 18 minutes
30 S2OH @ 55/30kg
30 Hang Power cleans
30 Deadlifts
30 Front Squats
October 10
Fri
A. Warm Up
15 air squats
Hip Flow
15 air squats
Lunge Flow # 2 - https://www.youtube.com/watch?v=g_09icA11e4#t=45
15 air squats
B. Activation
1 min X band walk
1 min Pallof press 30/side
C. Strength
C1. Deadlift
4x6 @ 31X1 - build up weight
working to BASE build oblast week but do not exceed 45/30 kg for week 2
D. Conditioning
15 rounds 20 on / 40 off
W2B-BASE for strength
5 goblet squats @ 24/16kg
Max KB Swings
Totem 1+ for strength
4 DB Thrusters @ 25kg/15kg
Max Alternating DB Snatch