FGB Style – Thrusters, Sit-ups, Row

3 Rounds for Reps:
Minute 1 – Dumbbell Thrusters (30/20)
Minute 2 – Sit-ups
Minute 3 – Calorie Row
Minute 4 – Rest

*Score is total reps throughout all 3 rounds

Rx+ – (50/35) – Dumbbells

Pull-up Strength Work

4 Sets:
5 kipping pull-ups straight into 1/2 length of longest negative pull-up

On 4th set, max negative pull-up time

*Modify with bands
*If longest negative pull-up is unknown, test before your first set
*Score is negative time in 4th set

GymNasty Monday

12 Minute AMRAP of:
20/14 Push-ups
50 Double Unders
10 Toes-to-Bar

Saturday Endurance WOD (7:45am)

4 Rounds with 5 Minutes on the clock:
400 Meter Run Buy-in
Then AMRAP with remaining time of:
15 Chest-to-bar-pull-ups
15 Burpees
15 Push Press (75/55)
* Rest 90 Seconds between rounds
* Pick up where you left off in previous round

Community WOD (10:00am)

4 Rounds with 3 Minutes on the clock:
200 Meter Run Buy-in
Then AMRAP with remaining time of:
10 Pull-ups/Ring Rows
10 Burpees
10 Push Press
* Rest 90 Seconds between rounds
*Pick up where you left off in previous round

Funtastic Friday

21-15-9
Slam Balls (30/20)
Box Jumps (24/20)

*Before completing WOD, accumulate 200′ sled push. Can be broken up and done at any point throughout WOD. Sled weight = 90lbs.

Core Set

3 Sets of:
20 GHD Hip Extensions
20 Flutter Kicks (L+R=1)

Handstand Push-Ups Practice

15 Minutes to Practice HSPUs

If you have kipping HSPUs, get warm and test max set.

Progressions:
Pike push-ups
Box Pike Push-ups
Wall Walks
Kick-ups
Negatives
Negative + egg position
Kipping Handstand Push-ups
Strict Handstand Push-ups

Negative Pull-ups

Jump or use a box to get chin over the bar, then lower as slowly as possible to full arm extension. If you drop all the way down in under 5 seconds, add a band or two to assist. If possible, use lighter bands than you have used recently

3 Sets of 3
*Score is max seconds on the negative
*If possible, add weight vest or dumbbell between feet
*Rest at least 90 seconds between sets

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