“If you want to be good, focus on making yourself better. If you want to be great, focus on making yourself and your team better. Do this often and over time you’ll leave an incredible legacy.” – Jon Gordon
Primer: 4 Rounds:
100M Row
10 Russian KB Swings
30 Ft Duck Walk
30 Ft Walking Lunges
3 Muscle Snatches + 3 Power Snatches + 3 Hang Squat Snatches
Strength:
1 Snatch Every 30s for 6 Minutes
(start light and climb)
Gymnastics Conditioning / Practice
On the 5 x 3:
40% Max Ring Muscle Ups | 50 Ft Double DB Walking Lunges (left up, right shoulder)
30% Max Ring Muscle Ups | 50 ft Double DB Walking Lunges ( right up, left shoulder)
20% Max Ring Muscle ups
“I want a muscle up”
6 Chest to Bar + 6 Ring Dips | 50 Ft Double DB Walking Lunges (left up, right shoulder)
3 Chest to Bar + 3 Ring Dips | 50 ft Double DB Walking Lunges ( right up, left shoulder)
3 Chest to Bar + 3 Ring Dips
“No Muscle Ups
5 Devil Presses | 50 ft Double DB Walking Lunges (left up, right shoulder)
4 Devil Presses | 50 ft Double DB Walking Lunges ( right up, left shoulder)
3 Devil Press @ 50/35
Bulletproof
40% of Max Russian KB Swings | 50 Ft Double DB Walking Lunges (left up, right shoulder)
30% Max Russian KB Swings | 50 ft Double DB Walking Lunges (right up, left shoulder)
20% Max Russian KB Swings