1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 20th 2013

February 19, 2013

Frank at the bottom of his thruster, flexibility is a major part of fitness.

Warm Up

Run/Row 800M

then, 3 rounds of:

2 minutes Double Under Work

10 Knees to Elbows

15 Back Extensions


Handstand Work

*spend 15 minutes working on your Handstand position, hold, and/or press.  If you can do a strict press work on your kipping HSPU.  No more than 3-4 sets of 3-5 reps*


10 minute AMRAP of:

-10 Push Ups

-15 KB Swings

-20 Sit-Ups

-25 Air Squats

Games Prep

Warm Up

Every 30 sec. for 7 minutes, 10 Double Unders


On the minute every minute for 10 minutes:

5 Pull-Ups (attempt to use the butterfly pull-up)

10 Push Ups

15 Squats


Over Head Pistol Squats, start by using the PVC pipe while squatting to a box or med ball and work your way up to the use of a barbell and free standing.  Spend significant time on it, this is a skill you need to master.


Squat Clean 2 reps

Power Clean 3 reps

*work up to the heaviest weight possible, you must do a minimum of 7 sets, if you max out at set 3, stay there and do 4 more sets*

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