Monday 3-23-20

MONDAY

Normal Schedule for today Monday

6 am, 8 am , 11am, 4:30 pm & 5:30 pm

We will keep you all posted on changes daily please check the website.

Let’s also stay connected home workouts will be posted and loaded on sugar WOD where you can enter your scores. No equipment will be needed for the home workouts

Warm up

3 Rounds:

200 m Run

10 Push-up to Down Dog

10 Russian Kettlebell Swings (Light Weight)

10 Cossack squats

30 sec Single Unders

GYMNASTIC STRENGTH

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap. This is a repeat from the start of the training cycle.

Strict Pull-Ups (On the 7:00…)

1 Set:

Max Unbroken Strict Pull-ups

This is a repeat from the start of the training cycle.

MOVEMENT PREP

WARMUP SET

With Opening Weight:

100 m run

6 Power Cleans

12 Double Unders

WOD

AMRAP 5:

Buy-In: 600 m run

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 m run

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 200 m run

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

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