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Monday 1/2 – OPEN GYM ONLY

1
Jan

Monday 1/2 – OPEN GYM ONLY

NO CLASSES TODAY! 
THERE WILL BE OPEN GYM FROM 9AM – 12PM TODAY.

 

GYMNASTICS SKILL:
A) Beginners – Alternating EMOM x 16
Min.1 = 5 Strict Barbell Presses (moderate weight)
Min.2 = 5 Ring Rows

B)  Intermediate – Alternating EMOM x 16
Min. 1 = 5 KB Snatches/arm (moderately heavy)
Min. 2 = 5 Kipping/Butterfly Pull Ups

C)  Advanced – Alternating EMOM x 16
Min. 1 = 5 KB Snatches/arm (moderately heavy)
Min. 2 = 5 Kipping/Butterfly Chest to Bar Pull Ups

WOD
30 Minute AMRAP:

20 Sumo Deadlift High Pull (75/55#)
20 Abmat Situps
20 Pull-ups
20 Push Press (75/55#)
20 Yes, there are burpees

20 KNees to Elbows
20cal Everyone bikes
20 Wallballs 20/14#

20 WhY not do kettlebell swings (24/16kg)
20cal Everyone bikes
20 All do box jumps (24/20″)
20 Jump Rope (Double Unders)
20 Overhead Squats (75/55#)

EXTRA WORK:

1) Jerk 3-3-3, 3×3

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets.

2) 4 Rounds For Time:
10 Strict Handstand Pushups
200′ Farmers Carry, moderately heavy
Run 400m
(TIMECAP: 20:00)

SCALING GUIDE
Strict Handstand Pushup:
MOD1: Scale Repititions accordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press”
Farmers Carry: Athlete should be able to complete each round in no more than 60 seconds. Select load accordingly.
Run. For atheltes who are likely to run slower than a 10:00 mile pace, scale distance to 300m.

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