blog

Part 1 – Gymnastics Strength 5 sets of: Max strict muscle-ups or max strict pull-ups *If you can, start with strict chest to bar, then go to chin over bar Rest 2 minutes Ignition Run 600 m 30 wall-ball shots (20/14 lb., 10/9 ft.) 30 plate burpees Rest 2 minutes Run 500m 25 kettlebell swings (50/35 lb.) 25 burpee box jump-overs (24/20 inch.) Rest 2 minutes Run 400m 20 dumbbell snatches (50/35 lb.) 20 dumbbell hopping burpees Time cap: 24 minutes

Want to Improve Skills?

Mad Skillz is a four-week block designed to help you practice movements that don’t come up as regularly as deadlifts, rowing and so on. Sessions will run for 1 hour on Sundays at 11 a.m. from May 5 to 26. Cost: $105 Coaches Geoff and Thomas will provide instruction, opportunity to practice, scaling strategies and progressions to help you get closer to the full movement. Session 1 focus: Rope climbs. This program is best suited for new and intermediate athletes who want some special training with skill movements.

Sign Up for Mad Skillz