Day: October 7, 2017

This is the last day to sign up for the festivus games. Do it!!

The Battle Royale is officially full capacity. This is going to be absolutely insane!!

Gymnastics

Skills/drills

Hollow/arch positions
Beat swing

15min AMRAP

5 burpee tuck jumps
5 strict pull ups
10 burpee tuck jumps
5 strict pull ups
15 burpee tuck jumps
…

Keep adding 5 burpees after each rounds, pull ups stays the same

Weightlifting

Overhead squats
3-3-3-3-3

Note: If you can, snatch balance the 1st rep

5 sets
1 push press + 2 jerks

Bench press
3-3-3-3-3

Acc work
Barbell bicep curls (build to max)
5-4-3-2-1-1-1-1

Firebreather

For time:
15-12-9-6-3
Hang squat cleans
Knees to elbows
GHD sit ups

135/95 155/115 185/135 205/155 225/165