Gymnastics 15min Open Muscle Up Practice (Bar or Ring) (S1: Chest to Bar or Butterfly Pull-ups) (S2: Kipping Pull-ups) (S3: Kips, Top of pull-up hold x5, 5 sets of max ring rows) 3 Rounds for Max Reps: -1 min HSPU (S1: Pike Push-ups) -1 min Double Unders (S1: Singles*) -1 min Overhead Squats (75/55#) -1
EMOM x 12min Clean + Hang Clean (all squats) *Increase weight every minute 3 RFT: -400m RUN -25 Deadlifts (185/125#) -25 Toes to Bar **20min Time Cap Core Cashout 3 Sets: -24 Russian Twists (35/25#) -20 GHD Hip Extensions Just look at how amazing Gary ‘The Good Guy” looks in this picture!
MetCon 6 min AMRAP -30 Double Unders -15 Wall Balls ~~2 min REST~~ 6 min AMRAP -30 Walking Lunges -15 Alternating DB Power Snatches (50/35#) ~~2 min REST~~ 6 min AMRAP -30 Sit-ups -15 Push Press (95/65#) ~~2 min REST~~ 6 min AMRAP -300 m Row* -15 Box Jumps *Every 10m is a rep **Score
DT 5 RFT: -12 Deadlifts (155/105#) -9 Hang Power Cleans -6 Jerks Core/Back Conditioning 3 Sets: -15 GHD Sit-ups -15 GHD Hip Extensions -30 sec Plank -10 Double Dumbbell Rows Mobility -1 min Child’s Pose -10 Scorpion Stretches
EMOM x 10 min -Power Snatch + 2 Hang Snatches (Squat) (Add weight every successful complex) Chipper + EMOM -100 KBS (53/35#) -75 Sit-ups -50 Box Jumps (24/20”) -EMOM 5 Burpees (Start with Burpees) **18 min Cap Core Cashout -3 min Plank (Accumulate) Gordy & Gordy with the kid!
