Warm-Up: 10 minute – Coaches Choice Strength/Skill: Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – example: Pistol Progressions x 4-6 reps each leg Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits or V-Sits x 30-60 seconds Conditioning: 20 minute AMRAP of: “Cindy” 5 Pull-Ups, 
10 Push-Ups, 
15 Air Squats – OR – “Mary” 5 Handstand Push-Ups,10 Pistols (alternating legs),
15 Pull-UpsRead more

Warm-Up: 10 min. Coaches Choices Strength: 5 sets of:  Power Clean x 1.1.1 Increase weight each set if form is perfect 
(rest 10 seconds between singles) Rest 3-4 minutes between sets Conditioning: 3 rounds for time of: 400m SPRINT* + 
10 Burpee Broad Jumps Rest 3 minutes *If weather is bad 500m row.Read more

Warm-Up: 10-min. Coaches Choice Strength: Take 15 minutes to build to a heavy split Jerk Conditioning: 4 rounds for times of: 
10 – Toes to Bar
 * 20 – Hand-Release Push-Ups
 30 – Double-Unders**   *Substitute Hanging Knee Raises or Knees to Elbows ** x 3  for Single-Unders Read more

8am: Boot Camp 9am: Olympic lifting/Strength  Focus will be  Overhead Squat and Romanian Snatch Grip Dead Lift.Read more

Strength:  5-6 sets of Bench Press Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5 – 101-103% of 1-RM x 1 rep * Set 6 (optional) – Exceed Set 5 weight (Only hit 6th set if 5th set goes up without much struggle)   Conditioning 6 sets for max reps of: 95/65 lb Barbell Thrusters x 30 seconds Rest 30 seconds 20/24″ Box Jump Overs x 30 seconds Rest 30 seconds (There will be one total score for all reps completed)Read more