WORKOUTS 7/15-7/20

MONDAY

Gymnastics

Handstand Push-up

Score Checkmark

EMOM 8

5 Strict Handstand push up

-Strict 5″ riser

-Box pike

-Pike

-Heavy seated DB press

Metcon

Score Time

4 rounds:

30 Double unders

20 Single arm dumbbell push press 1×50/35

-each round add 10 push press

-split push evenly between arms

TC 8

TUESDAY

Weightlifting

1PC+1HPC+1FS

Score Weight

8 sets

1 Power clean

1 Hang power clean

1 Front squat

-start @ 65% of HPC add each set

-Rest 2-3 minutes

WEDNESDAY

Metcon

Score Rounds and Reps

AMRAP 24

50 Abmat sit up

40 Deadlift 135/95

30 Pull up

20 Front squat 135/95

THURSDAY

Metcon

Score Distance

1 Hour Row for distance

Every 10 mins

Max reps DB bench press

2×50/35

FRIDAY

Gymnastics

Bar Muscle up

Score Checkmark

7 Minutes

Dial in you progression!

Metcon

Score Time

For time:

5 rounds:
12 alternating box step-ups 24/20
6 bar muscle-ups

– Rest 2:00

5 rounds:
12 alternating box step-ups 24/20
3 wall walks

TC: 18

SATURDAY

Open Gym 8:15am

TEAM WOD 9:15am

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