Friday 10302015

BBGYMNASTICS:
5×1 – Clean + 2 Front Squats + 1 Jerk @80% of 1RM Snatch

STRENGTH:
1a) 3×3 – Snatch Grip Deadlift
1b) 3×3 – Snatch Balance (complete however) – AHAP

METCON:
14 minute AMRAP:
2 Rope Climbs (no legs, all arms!)
8 Overhead Squats (135/95)
16 Box Jump Overs

Wednesday 10282015

Juan Rivera comes in and gives it his all everyday without fail. Getting ready for his first competition 'NLI Classic' Here he is doing RX+ and tearing it up.
Juan Rivera comes in and gives it his all everyday without fail. Getting ready for his first competition ‘NLI Classic’ Here he is doing RX+ and tearing it up.

BBGYMNASTICS:
5×1 – Snatch + 3 OHS @80% of 1RM Snatch

STRENGTH:
4×4 – Front Squat – AHAP

CONDITIONING:
For Time-
21 Butterfly Pull ups
21 Clean & Jerks (135/95)
15 Kipping Pull Ups
15 Power Snatches (135/95)
9 Strict Pull ups
9 Thrusters (135/95)

GYMNASTICS WORK:
‘IronGrip Muscle-up Test’
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Muscle-ups
Non-competitors athletes should consider dropping the high point to 6 or even 5 reps. All sets must be unbroken and done in the amount and order written. If you fail a set you must wait long enough to be able to re-do that set and continue. if you fail again then stop. I would love to see some full videos of this, win or lose.

CONDITIONING #2:
3 Rounds of:
100 Double Unders
100′ Sled Pull – (5 plates/3 Plates)

Tuesday 10262015

Andrew Ramirez who defines what mental strength means repping 275x4 OHS
Andrew Ramirez who defines what mental strength means repping 275×4 OHS

BBGYMNASTICS:
5×1 – 3 Position Clean (Floor, Hang, Hip) @ 80%

STRENGTH:
5×1 – Push Press + Push Jerk + Split Jerk – AHAP

MET-CON:
3 Rounds of:
20 Lateral Over the Bar Burpees
30 Wall balls (25/20)
10 Sumo Deadlift High Pulls (95/65)

ENDURANCE:
1000M Row
Rest 3 minutes
700M Row
Rest 2 minutes
500M Row
Rest 1 minute
250M Row

Monday 10262015

David Castro getting some Barbell therapy
David Castro getting some Barbell therapy

BBGYMNASTICS:
5×1 – 3 Position Snatch (Floor, Hang, Hip) @85%

STRENGTH:
4×4 – Overhead Squat – AHAP

MET-CON:
3 Rounds of:
30 Double Unders
20 DB Snatch (50/30)
10 HSPU

GYMNASTICS WORK:
Find your 1RM Box Jump

CONDITIONING:
FOR TIME:
1 Squat Clean (225/185)
5 Muscle Ups
200m Run
2 Squat Clean (225/185)
4 Muscle Ups
200m Run
3 Squat Clean (225/185)
3 Muscle Ups
200m Run
4 Squat Clean (225/185)
2 Muscle Ups
200m Run
5 Squat Clean (225/185)
1 Muscle Up

Saturday 10242015

IMG_0363
Having some fun trying to catch up with Ahmed (David in the background) on his 5k run. Broda is Fast! “Stop so I can get a pic Man!!” Killed it!… Nice job!

BBGYMNASTICS:
6X1 – Low Hang Clean and Jerk (bottom of knee) @ 80%-85%
*Squat clean and push/split Jerk

CONDITIONING:
For time:
20 Thrusters (135/95)
20 SDHP (135/95)
20 Push Jerks (135/95)
20 OverHead Squats (135/95)
20 Front Squats (135/95)
*Every Minute, on the minute complete 3 Burpees, starting at the 60 second mark.

GYMNASTICS WORK:
5 rounds NOT for time
10 Second L-sit
Calorie Row 12/10