Friday 11/13

Death by Push-ups 

5 rounds

5 185#/135# Deadlifts

5 Ring-rows

5 Pistols each leg

5 HH Leg Levers

5 Overhead Squats w/ PVC for form

Thursday 11/12

Shoulder ROM and Stabilization

3 rounds

10 External Rotation

10 45 Degree Lateral Raise

10 Overhead Rotations Clockwise

10 Overhead Rotations Counter-clockwise

10 Overhead Back/Forth

10 Side Rotations Clockwise

10 Side Rotations Counter-clockwise

10 Side Back/Forth

10 Low Rotations Clockwise

10 Low Rotations Counter-clockwise

10 Low Back/Forth

Front Split Stretch Series ~40m

Copyright material comes from GymnasticBodies.com consists of a series of 24 elements to improve the front split and pike positions by increasing flexibility in the hamstring, calf, quad, hip-flexor, glute, ankle, shin, etc.

Wednesday 11/11

5x5 Back Squat

AMRAP 10

5 Burpees

3 95#/65# Power Cleans

Tuesday 11/10

5x9 Tuck-Up / Stiff Leg Windmill

AMRAP 15

200m Run

5 75#/45# Bear Complex

Monday 11/9

5x Hinge Row

4 rounds

400m run

10 wall walks

30 double unders

Wednesday 11/4

5x5 Shoulder press / ring row

Death by 2, 4, 6...

Air squats

Sit-ups

Monday 11/2

5x5 Pull-ups

4 rounds

200m run

20 mountain climbers

7 135#/95# cleans