Tuesday, 26 August 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on the Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
“Bergeron Open Test”
As may reps as possible in 20 minutes:
50 Wall Balls, 20/14#
50 Double Unders
40 Box Jumps, 24/20”
40 Toes-to-Bar
30 Chest-to-Bar Pull Ups
30 Burpees
20 Power Cleans, 145/100#
20 Jerks, 145/100#
10 Snatches, 145/100#
10 Muscle Ups

BEGINNER STRENGTH/MIDLINE (20 minutes)
5 rounds NOT for time:
500-400-300-200-100m Run

INTERMEDIATE STRENGTH/MIDLINE (20 minutes)
5 rounds NOT for time:
500-400-300-200-100m Row
5 Bench Press, 225/135#
10 Bent Over Rows, 155/95#
15 GHD Sit Ups, touch Floor/Medicine Ball