Triple broad jump for distance
Pistols, L-sit/hang, handstand, lever practice.
Find a movement you would like to accomplish and take time to progress towards it.
"Dg" Amrap 10 minutes
8 toes to bar
8 dumbbell thrusters 35/20 lbs
12 dumbbell walking lunges 35/20lbs
If you find yourself sore at anytime and the movements involve that area, dont just push through the pain. Instead, substitute it out, or drop weight, or reps. Listen to your body. We have done some high volume work. Make sure you're well hydrated and getting the right amount of sleep. Remember our bodies can easily be over worked.
Schedule for Christmas week. We will be closed Christmas Eve, Christmas Day, and the day after. I am sure that there will be a handful of folks who want to workout on two or even three of those days, so let's communciate with each other and try to come up with a couple of times when we can get a group of folks together and throw down a holiday workout or two. Hopefully, plenty of schedules will align and we can post some times here on the site...
Snatch+2 Overhead squats= 1 rep
15 wall balls
12 Russian kettlebell swings
20 double unders
Accumulate 4 minutes of plank
Handstands Week Five
Twice through with little to no rest between exercises.
Bench press 3rm
"Atrium of Pain" 2 rounds for time
25 Air Squats
800 m Run