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TUESDAY 190312

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Shoulders/Lats

Group…

15 Dislocates

10 Push ups

Bear Crawl Down

5 Burpees

Crab Walks Back

10 Scorpions opening up the shoulders

Review the skill stations and discuss skill focused work….

 

Strength and Skill:

Take 12 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up/Pull-up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

Fitness:

Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds

 

Performance:

Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

 

Mobility:

Roll Posterior

Mash Quads

LAX to Shoulders/Plantar Fascia

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