PART A 3 Rounds for time 30 Deadlifts (50/35) 30m Walking Lunge 30 Abmat Sit ups PART B 3 Rounds for quality 15 Seated L-sit Leg Lifts 10 Side Plank Bridge ups (per side) 10 Behind The Neck Broomstick...
PART A 5 Rounds for total Reps 1 Minute Wall Balls (9/6) 1 Minute Dumbbell Snatch (22.5/15) 1 Minute Calorie Row or Bike 1 Minute Rest PART B 4 Super sets 10 Hand Release Push Ups (add load if...
This week at Bounce we are doing a ton of gymnastics practice. Things like Handstand Push-ups, Toes to bar, muscle ups, etc. For the most part, these movements aren't something a lot of us can just walk in and start...
PART A As many rounds as possible in 5 minutes 25 Double Unders 1 Muscle up 25 Double Unders 2 Muscle ups 25 Double Unders 3 Muscle ups *continue to climb 1 muscle up per round PART B For...
PART A Back Squat 3 x 9 @ 73/77/81% of 1 Rep Max Complete sets on 3 minute timer PART B As many rounds as possible in 6 minutes 1 Strict Toes to bar 1 Strict Handstand Push up...
PART A Clean EMOM Minutes 1-2-3 Complete 3 Cleans Minute 4 Rest Minutes 5-6-7 Complete 2 Cleans Minute 8 Rest Minutes 9-10-11 Complete 1 Clean *Aim to build on the previous two weeks weights PART B As Many Rounds...
PART A 3 Rounds for Quality 10 Bulgarian Split Squat 3 Turkish Get Ups - Each Arm 30 Second Hollow Body Hold 30 Second Superman Hold PART B With a partner - As many rounds as possible in 15...