January 7th, 2018

Gymnastics
LEVEL 1
A. Headstand Knees to Elbows x 5-7 x 3
B1. HSPU Negative x 2 reps as slow as possible; Rest 15 seconds x 3
B2. Push-ups (full ROM) x AMRAP in 15 seconds; Rest 90 seconds x 3
C. Accumulate 75 seconds in a chin-over-bar hold (pronated grip) — 5 burpees every time you drop

LEVEL 2
A. Headstand Knees to Elbows x 5-7 x 3
B1. Strict HSPUs x AMRAP in 15 seconds; Rest 15 seconds x 3
B2. Push-ups (full ROM) x AMRAP in 15 seconds; Rest 90 seconds x 3
C. Accumulate 90 seconds in a chin-over-bar hold (pronated grip) — 5 burpees every time you drop

Conditioning
Three sets at increasing effort (75/85/95%):
50 Calorie Row
40 Wall Balls @20/14 lb
30 Toes to Bar
20 Burpee Box Jump Overs (Box-Facing)
10 Hang Squat Snatches @135/95 lb

Rest 6-8 minutes between sets.
You MUST go faster each set. Control your pacing and transitions so that this is possible. Last set should be your “game pace.”

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12 Comments

  1. Gymnastics
    A. Sets of 7
    B1. 2 negatives / 4 strict / 4 strict
    B2. 12/11/10
    C. 15/15/15/10/10/10 seconds upper body is WEAK)

    Conditioning
    12:31/11:05/11:28
    First set was paced pretty perfectly, second set might have been a little ambitious, but I definitely could have beaten it in the third round if I didn’t go so hard on the rower and if I didn’t get in my own hard during the t2b.

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  2. Gym gym

    A1) 2 deficit @7”/10”/Paralette
    A2) 8/7/5
    A3) push-ups x15 seconds (23/22/23)

    10 MU
    20 Dead’s 165
    30 Wall ball #30
    40 cal row
    30 ttb
    20 Box facing burpee
    10 hang snatch 135

    1) 12:32
    2)10:11
    3)8:45

    Last set of MU and Wall ball unbroken

    Was really happy to be able to go unbroken muscle up and really push the last set!

    Another great session with the crew!

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  3. A. Done
    B1. 6/6/6
    B2. 14/15/15
    C. Did 10s and realized it’d take too long with the bars here. I was doing like an ice cream maker leaned back cause you couldn’t put your chin over. Hard af.

    Metcon:
    Subbed 20# DB a hand thrusters for WB. Honestly felt same difficulty but with the WB I think I’d of gone UB some sets.

    10:57
    10:15
    9:29

    Was tough with the thick pull up bar, an oly bar that was thick, smooth, and no chalk. And no friends/music haha.

    For Rows: ~2:40 a round
    Thrusters: 20/12/8 x2, 30-10 last round
    T2B: 10-10-10/ 8-8-8-6/ 6-6-6-6-6
    Burpees just kept moving
    HS: 3-3-2-2/ 4-4-2/ 5-3-2

    Made up ground each round with slightly faster transitions and less breaks between sets.

    Ice cold pool after felt incredible.

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  4. Gymnastics L2
    A. Sets of 7
    B1. 8/8/5
    B2. 15/11/9
    C. 45/30/15 (Did not do the burpees. I owe you.)

    Conditioning
    15:45/15:41/Did not start.

    800m run because no rower. Barbell thrusters because no medicine ball. Burpee box jumps because no room. These were hard. Didn’t have the mental game to do the last piece. Tried to go all out on the second.

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  5. Gymnastics:
    B1. 2 Strict Deficit (8”) + 7-8 Kipping
    B2. Skipped Push-ups bc I did plenty yesterday.
    C. :90 Hold in 4 sets

    Conditioning:
    9:10 / 8:27 / 7:45 – subbed Hang Power Snatch

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  6. Gymnastics L1
    A. Sets of 5
    B1. Sets of 2 negatives with a kip to connect
    B2. 9/11/11

    Conditioning w/ 95# SS
    Set 1: 16:31
    Set 2: 15:00
    Set 3: …

    * mental game was W-E-A-K AF. Lost STEAM on the 3rd set at T2B/Burpee stations. Definitely took longer than first 2 sets…

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  7. Gymnastics L2
    A. 7 Reps
    B1. sHSPU = 6 – 3 – 4
    I’ve never done a set of 6 sHSPU before(!) but it destroyed me for the following round. Whoops!
    B2. Push-Ups = 16 – 15 – 13
    C. 0:35 – 0:20 – 0:20 – 0:15

    Conditioning
    Set 1: 11:00
    Set 2: 10:39
    Set 3: 10:17

    I was barely able to improve from round to round. I should have paced myself a little bit better on Set 1 (especially the row! Whoa!)

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  8. Warmed up with Matt’s M&M class – really great class.

    Gymnastics
    A. done
    B. strict negatives with 10 plate
    C. 30 sec/15 sec/15 sec/ 15 sec

    Conditioning…..
    16:55/15:19/13:57

    So I was really glad to have paced the timing correctly to improve each round. I’ve gotten a lot better at that since we first did these sets of 3. I made a plan and stuck to it. Sets of 5 in the first rd, 7 in the second, and 10 in the 3rd/just keep going and with shorter breaks each round. Round 1 was probably too conservative based on how I felt but I was scared about my capacity, so there it was. Round 3 I could have pushed a little more with the first 2, but but the time I hit the box jumps I was struggling to keep moving, so that’s good, just where that needed to be 🙂

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  9. Gymnastics L1
    A. Sets of 7
    B1. Sets of 2 negatives with a kip to connect
    B2. 9/8/9

    Conditioning w/ 95# SS
    Set 1: 18:00 – tried to just keep going – with longer rest periods
    Set 2: 15:53 – just took shorter breaks in between sets of things
    Set 3: 17:53 – tried to push pace here and was on track to get about 14 mins until the squat snatches. I missed a couple of key early reps so I decided to breathe a little and focus on not missing for the remainder of the time. got all the reps in a row after that – should have taken a little time to re-coop after the burpee box jump overs looking back.

    despite the slower times I was pretty happy with the way the snatches went – they felt good each round form-wise

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  10. Conditioning:
    Round 1: 13:39
    Round 2: 13:45
    Round 3: 14:40

    I couldn’t beat myself as the rounds went by, and hopefully one day I’ll get there, but for me yesterday was an overall win because I was *relatively* in the same range. The me before would have just died after round one and have poor attitude going into round 2 and 3.

    Yays: Worked on making every T2B a solid rep, making sure I bring my feet behind my body when kipping. Also 50 cals rowing wasn’t that bad!
    Nays: Last round of WB, could only do 10 or 15 at a time and it was more mental fatigue than physical. Also, some snatches on last round were power.

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