7/18/22
Gymnastics
Metcon (AMRAP – Reps)
5 x 5
ADV RX Strict C2B
RX Strict Pull-ups
ADV RX Strict C2B
RX Strict Pull-ups
Metcon
Metcon (AMRAP – Reps)
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max OB Burpees
3 Power Cleans
3 Front Squats
3 Push Jerks
Max OB Burpees
Barbell:
ADV RX 155 / 105
RX 135 / 95 lb
– Barbell: Loading should not exceed 70% of your 1RM shoulder to overhead. Complex does not need to be completed unbroken but should be completed in 30s or less.
– Burpees: Athletes should have at least 15s to complete as many burpees as they can each minute. I recommend to stop with 5-10s before the start of the next minute.
– Score: Total Burpees
Midline Accessory Work
Metcon
3 Rounds:
30 Second Side Plank (Each Side)
20 Weighted AbMat Sit-Ups
1 Minute Easy Ski
30 Second Side Plank (Each Side)
20 Weighted AbMat Sit-Ups
1 Minute Easy Ski
