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TUESDAY 171121

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

Bear Crawl Down

Samson Lunges Back

15 Dislocates

10 Good Mornings

5 Hollow to Arch rollovers

10 Yoga Push ups

Review the Kip movement as a group

 

Strength and Skill:

Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

 

Fitness:

Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Dumbbell Push Press

Performance:

Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

18 minute cap.

 

Cash Out:

Max set of Double Unders

 

Mobility:

LAX to Plantar Fascia

Roll Postererior

LAX to Shoulders/Pecs/Traps

 

 

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