Monday 2015.08.31

Announcement: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.

Dawn and Ted busting out some rows and pull-ups during "Fran Gots Hops"

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Dynamic Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
For time:
21-15-9 KB Swings, 2 pood/1.5 pood
42-30-18 Double-Unders
21-15-9 Burpees

Compare to 2014.08.14.


Finale
Do 20 reps of one of the following choices:
1. Kipping pull-up attempts
2. Kipping pull-ups
3. CTB pull-ups (kipping)
4. Bar muscle-ups