by Larris H. | May 10, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 45 sec work/15 sec rest Candlestick Roll Double Unders Dead Hang Hold GYMNASTICS SKILL DEVELOPMENT 10-25 minutes * 15 minutes muscle up or pull up practice METABOLIC CONDITIONING 25-40 minutes 12 Minutes...
by Larris H. | May 9, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Minutes Run 200 Jumping Squats: 10 Push Ups: 10 KBS: 10 (53/35) GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps (5-5-5-5-5-5) METABOLIC CONDITIONING 25-55 minutes Every...
by Larris H. | May 8, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 Minute AMRAP 12 Air Squats 9 Push-ups 6 Toes To Bars GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Spend 15 minutes working on muscle ups or pull ups METABOLIC CONDITIONING 25-40 minutes Grace (Time) For Time: 30 Clean...
by Larris H. | May 5, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 7 minute AMRAP Run: 200 Push Ups: 10 Jumping Alternating Lunge: 10 Handstand Push Ups: 5 GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps (5-5-5-5-5-5) METABOLIC CONDITIONING...
by Larris H. | May 4, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-12 minutes Run: 800 then 6 Minute AMRAP Handstand Kick Up: 5 Beat Swing: 10 Air Squat: 10 * start AMRAP as soon as you finish 800 meters * 800 meters should be max effort, and record score GYMNASTICS SKILL DEVELOPMENT 12- 30...
