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18
Feb

Tuesday 021813

This Week's Mobility

Warm-Up:

Gymnastics Warm-Up – Day 1
12 Minute AMRAP for Quality:

Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises

Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks

 

Strength:

Snatch Grip Push PressOverhead Squat 3 x 3

* Heavy As Possible

** Rest 60 Seconds Per Set

 

Conditioning:

For time:
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
9 Power Cleans @ 185/120#
15 Toes 2 Bar
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders

* 10 Minute Time Limit
 
MidLine / Stabilization:
3 x Max Effort “Nose & Toes” Handstand Holds
* Rest 60 Seconds

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