7.17.18

GMYNASTICS: Gymanastics: Tabata (4 Rounds) Hollow Rocks Tuck Crunches Bar Hold Superman Hold METCON: 8 Rounds for time: 13 Deadlifts (185#/125#) 17 Wall Balls 400 Meter...

7.16.18

GYMNASTICS: 4 Rounds for Quality: 30″ Handstand Hold 30″ Hollow Hold 30″ Ring or Box Hold 30″ Plank Hold (w/pointed toes) METCON: AMRAP IN 20 MIN.: 21/18 Calorie Row 15 Chin-ups 9 Ground to Overhead (205/135...

8.13.18

GYMNASTICS: Gymnastics 3 Rounds: 10 Strict Hollow Hold Pull-ups 10 Dips 10 Push-ups **Goal is slow and controlled through all movements. 3″” down & 3″” up, Maintain hollow hold METCON: AMRAP in 20 minutes of: 500 Meter Row 20 Medball Clean...

7.6.18

400 Meter Run w/ Med Ball 50-40-30-20-10 DB Snatches (Total) OH Walking Lunges w/DB (Total) Sit-ups w/DB DB Punches (Each Side) Burpees w/DBs (Half the rep scheme) 400 Meter Run w/ Med...

7.6.18

GYMNASTICS: 3 Rounds: 10 Strict Hollow Hold Pull-ups 10 Dips 10 Push-ups **Goal is slow and controlled through all movements. 3″ down & 3″ up, Maintain hollow hold METCON: 50-40-30-20-10: DB Snatch (Total) 50 Walking Lunges w/ DB Overhead...