Friday, August 18, 2017


Close to the ground or almost? 1 rep every 60-90 sec for 10 sets.

Need more volume? 3-4 reps x 5 sets: rest 2 minutes

Beginners: 8-10 reps: rest 2 min x 3 sets

If you are not doing gymnastics progressions, do strict press x 4-5 reps x 4 sets; rest 2 min

Don't forget that if you were successful for all 10 sets at 90 sec rest intervals to reduce the rest time. If you were close, try for all 10 sets this time.

B. 3 Rounds for Time:

Power Clean and jerk x 7 85/125 lbs OR: KB clean and push Press x 6 per arm

Run x 400 meters

Kipping Pull ups x 12 OR: Ring Rows Or strict pulling x 6 reps (pick a grip that is challenging. Flux standards).



Thursday, August 17, 2017


Head to toe x 5 min - Make sure you spend some time in a deep resting squat at various angles to prepare for the low gait work.

A1. LOW GAIT LOCOMOTION x 3/4 length

A2. Side Lying Side Raise to 40 degrees x 8-12

3 sets (little to no rest between movements)

B. TGU with a twist x 6-10 reps x 3 sets; rest 100 sec.

C. Every 15 minutes for 2 sets

Lift and Stack the sandbags on the lower parkour box and then return the sandbags to the starting point.

Farmer Carry x 3 lengths 30/50 kg per bar

Lift and carry the rocks to make a rock pile and then move the rocks back

Pull the sleds backwards x 2 lengths 135 lbs/225 lbs