Buddyup 150

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
30s L-Sit (on Floor) w/ plate locked out overhead
30s Hollow High Plank shoulder taps
10m Backwards Bear Crawl

7 sets of kick to free standing HS

E90s x 6
60-70% of HS walk test distance

3 Rounds
8-12 Bear Position Parallete sHSPU
immediately into AMRAP UB DBL DB Push Press 70s/50s

3 Rounds for Quality
5 Wall Walks
8 Bent Over Rows
8 Seated DBL DB Strict Press

CONDITIONING
3 rounds of ROW 25.20.15
*20s rest b/w cals, 90s rest between rounds

 

MetCon

Class

FULLY EQUIPPED

E4M12M
10 Front Squats
*from the floor. Aim to keep speed up

In Teams of 2:
For Time:
150 1-arm Devil's Press 50/35
150 Box Jump Overs 24/20
150 1-arm Overhead Lunges 50/35
Divide reps equally, but partition as you see fit
*one person working at a time

KINDA EQUIPPEDE4M12M
10 Front Squats
*from the floor. Aim to keep speed up

In Teams of 2:
For Time:
150 1-arm Devil's Press 50/35
150 Box Jump Overs 24/20
150 1-arm Overhead Lunges 50/35
Divide reps equally, but partition as you see fit
*one person working at a time