Strength/gymnastics:  OTM x 10 (5 rounds): Even:  25' handstand walk Odd:  7 bench press Workout of the Day: "Blinding Lights" AMRAP in 7 minutes: 3 muscle snatches (@50-55% of 1RM power snatch) 8/5 ring dips 10 toes to bar ...

Strength:  Back squat waves Set 1:  6 reps @ 76% Set 2:  4 reps @ 82% Set 3:  2 reps @ 88% -3 minute rest Set 4:  6 reps @ 82% Set 5:  4 reps @ 88% Set 6:  2 reps @ 94% -3 minute rest Set 7:  6 reps @ 88% Set 8:  4 reps @ 94% Set 9:  2 reps @ 100%   Skill conditioning: 5...

Strength/Gymnastics conditioning:  Romanian deadlift + HS Walk On the 2:00 x 5 (5 rounds): 5 tempo Romanian deadlifts Handstand walk practice* Tempo Romanian deadlifts:  4s negative, 1s pause in bottom.  Regular stand. 0:00, 2:00, 4:00 - 35% of 1RM deadlift 6:00, 8:00 - 40%   Workout of the Day: "Sugar Daddy" For time: 21 deadlifts, 400 meter run 14...

Gymnastics conditioning: AMRAP in 4:00 - 10 KB swings (55/35), 25' HS walk Rest 2:00 AMRAP in 4:00 - 10 KB swings (55/35), 25' HS walk Trainer notes:  Athletes who are unable to do HS walk should sub HS walk attempts, box shoulder taps, or bear crawls each round.  If...

Skill work:  From "2011 Skills 1" 1) Max L-Sit for time 2) Max distance handstand walk (we'll take 15 minutes total to establish a max of each) -Compare to 8/4/17 and 7/22/16 Workout of the Day: "2011 OHS-Push-up-Shuttle Run Masters Event" For time: 21 overhead squats (95/65) 21 hand-release push-ups 150 yard shuttle...

Skill work:    EMOMx10: Odd:  45 seconds max handstand walk Even:  Accumulate 20 seconds of L-sit Workout of the Day:   “Linchpin Test 6” 4 rounds for time: 21 wall ball shots (20/14) 18 pull-ups 15 KB swings (55/35) 12 HSPU   -Compare to 1/11/17, 5/23/16 and 6/10/15 ...

***IN CASE OF INCLEMENT WEATHER*** If Bixby Public Schools are closed, we will be closed as well. Please stayed tuned. We will update you through text alerts, FB, our website and email with any schedule changes. Workout of the Day: "Cement Row" Every 3:00 x 7 rounds: 30/20 calorie row 12 toes to bar -Score is slowest...

Gymnastics work:  EMOM x 12: Odd minutes - 12 GHD sit-ups or 24 AbMat sit-ups Even minutes - Max distance HS walk in 40 seconds or HS walk progressions Workout of the Day: "Car Sick" 3 rounds for time of: 600 meter run 16 deadlifts (225/155) 60 double unders...

Conditioning/skill work: EMOM x 15: Minute 1:  6 one-arm DB snatch AHAP (alternating) Minute 2:  Max distance handstand walk or handstand hold for 30 seconds Minute 3:  Max reps 10 meter shuttle sprints Workout of the Day: "Cheap Trick" AMRAP in 10 minutes: 3 shoulder to overhead (205/135) 15 KB swings...

Strength/gymnastics:  EMOM x 10: Odd minutes:  3 bench press (across) Even minutes:  Handstand walk 30 feet     Workout of the Day: "Flashback" 3 rounds for time of: 400 meter run 20/15 calorie Assault Bike 20 KB swings (55/35)...