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  • Writer's pictureMary Bozarth

Monday 8/31

Strict Gymnastic Benchmark

[On the 0:00] Max Unbroken Strict Handstand Push-ups

[On the 2:00] Max Unbroken Strict Pull-ups

[On the 5:00] AMRAP 4: 1 Pausing Strict Handstand Push-up 1 Pausing Strict Pull-up 2 Pausing Strict Handstand Push-ups 2 Pausing Strict Pull-ups Add 1 Rep Per Round


Conditioning

"Empty Calories"

27-21-15-9: Row Calories Overhead Squats (95/65)

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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