Monday, December 8, 2014

Bridge to No Where / Sunday Night open gym

Sunday open gym training
For time:
2-20 wallballs
1-10 pull-ups
2-20 power cleans (135#)
1-10 burpees
example: 2 wallballs, 1 pull-up, 2 power cleans, 1 burpee
4 wallballs, 2 pull-ups, 4 power cleans, 2 burpees
6 wallballs, 3 pull-ups, 6 power cleans, 3 burpees
......
last round 
20 wallballs, 10 pull-ups, 20 power cleans, 10 burpees

5x4 walking lunges w/ barbell on back (305-325#)

10 minute EMOM
40 yard sled push (225#)

5 minute partner AMRAP:
alternating 5 dips

10 minute EMOM:
5 strict pull-ups + 5 dips same minute


Monday
1. 10 minute air dyne

2. 1-2-3-4-5-6-7-6-5-4-3-2-1 Sets of unbroken muscle ups for time

3. For time: 
21 ring push-ups
21 box jumps
21 kb swings
15 ring push-ups
15 box jumps
15 kb swings
9 ring push-ups
9 box jumps
9 kb swings

4. 10 minute EMOM
5 power snatch 

5. 5 minute EMOM
12 russian kb swings (115#) 

6. 50 burpees for time
40 burpees for time
30 burpees for time
20 burpees for time
10 burpees for time
* 1 minute rest between sets

7. 5x3 split jerks

8. 5x3 front squats every 2 minutes