(6/26/17) Grinds for the Day

My confidence comes from the daily grind - training my butt off day in and day out
— Han Solo
  1. Gymnastic Conditioning- 2xME Pull-up/Banded Strict Pull-up/Flat Ring Row  2xME HSPU/Seated DB Press + Max HS Hold against wall
  2. Metcon- For time:
    60 Row Calories
    80 Wall Balls, 20/14 lbs
    100 Double Unders
    40 Row Calories
    60 Wall Balls, 20/14 lbs
    80 Double Unders
    20 Row Calories
    40 Wall Balls, 20/14 lbs
    60 Double Unders

  3. + 8 minute EMOM: 3 Hi-Hang Clean (climbing across) 

  4. + Metcon- Complete as many rounds as possible in 15 mins of:
    15 Overhead Squats, 115/75 lbs
    25 Assault Bike Calories
    35 GHD Sit-ups

*The first two weeks of this program will be setting maxes on Mondays for gymnastic movements- in order to do percentage work over the next 12 weeks. 

*The pieces without the + are what CF Wild West will be doing during the class- the rest is additional for more competitive athletes/some extra work. To be done together; before or after the first two. 


Dalton MankinComment