Open Gym / Yoga

Open Gym / Yoga
A.
Shoulder Press Max for 1 (12 minutes)
B.
20 minute AMRAP
9 box jumps
15 wall balls
21 KBS (50/35)
*For time
40 calories on bike
*For time
40 Calories on Rower
*For time
40 Bar facing burpees
*For time
Repeat one of the above- your choice
3 Rounds not for time
1 minute Handstand Hold (accumulate)
21 GHD sit-ups
15 Hip extensions
*weighted ab mat sit-up scale for GHD’s, plate good mornings for hip-back extensions
3 Rounds for time
7 strict muscle ups
50 air squats
800m Run or 1,000m row
A.
Push press 3-3-3-3
B.
21-15-9
Shoulder to overhead 135/95
Burpee over the bar
A.
Strict toes to bar
*3 max sets, can add a med ball also. Scale-Strict knee to elbows/ knee raises as high as possible
B.
8 Rounds every 2 minutes- 90 seconds of work + 30 seconds rest
30 double-unders
8 Toes to bar
Max DB power cleans (40/25)
5 Rounds
21 back squats (135/95 Rx from the floor)
1 legless rope climb
*1 scale to regular rope climb
Open Gym / Yoga
A.
12 min alt EMOM
Even – 4 squat cleans
Odd – Hand Stand balance practice
B.
*3 rounds*
15 squat cleans (135/95)
15 ring dips
*3 rounds*
row 1000m
5 rounds of strict Cindy (5 strict pull ups, 10 push ups, 15 air squats)