21 APRIL 2017

Friday April 21, 2017
MOBILITY: groin pulls hip internal rotation
STRENGTH:15 mins 
Clean & Jerk
2cleans+1 jerk
65%/2+1
70%/2+1
75%/2+1
80%/2+1
85% 2+1
PREP:10 mins

Twisted Lizard

Half Front Split

Pigeon

Sumo Squat

WOD:15-20 mins Everything should be done in 3 sets or less 
Gymnastics Conditioning
"Strict JT"
21-15-9:
Strict HSPU (Ab Mats, Box HSPU, Dumbbell Press, Pike Pushups, Barbell HSPU)
Strict Ring Dips (use their Feet to de-load their weight to be able to do a ring dip)
Push-ups

FIT OVER 55:
STRENGTH:15 mins
Clean & Jerk
Skill Go over movement
WOD:
Gymnastics Conditioning
21-15-9:
Plank hold Seconds
Box Dips
Push-ups

TEENS:
STRENGTH:
Clean & Jerk
Find heavy 3 rep
WOD:
Gymnastics Conditioning
"JT"
21-15-9:
Box HSPU
Ring Dips
Push-ups

PRE-TEEN:
WOD:
Gymnastics Conditioning
"Strict JT"
21-15-9:
Handstand Hold/ Wall Walk
Dips (use their Feet to de-load their weight to be able to do a ring dip or reg dip or bench dip)
Push-ups

 

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Wed, May 3, 2017 @ 9:16 AM

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Sun, July 2, 2017 @ 2:05 AM

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