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WEDNESDAY 20210203

Warm-up

Tabata Jump Rope Warm-up (8 x :20 on, :10 off)
Single-unders
Speed Steps
Single-leg Single Unders (R)
Single-unders
Single-leg Single Unders (L)
Single-unders
Speed Steps
Double-Unders or DU attemps

10 Upward/Downward Dog Transitions
10 Scorpions
10 Dead Bugs
Pec Stretch on Rig
Calf Stretch on Rig
Standing Forward Fold Stretch
:40 Supinated Bar Hang

2 Rounds:
4 V-ups
4 Hand Release Push-ups
8 Kip Swings


Strength and Skill

Every minute on the minute for 8 minutes:
:20 of Max Effort Toes-to-Bars / :40 of REST

Score = total reps completed across all 8 minutes.

Scaled option = max effort leg raises, max effort V-Ups, or max-effort sit-ups.


FITNESS 20210203

As many rounds and reps as possible in 14 minutes:
6 Hand Release Push-ups
8 Goblet Lunges (53/35#)
48 Single-unders or Plate Toe Taps or Speed Steps

Scoring: Rounds + Reps


PERFORMANCE 20210203

As many rounds and reps as possible in 14 minutes:
6 Strict Ring Dips
8 Front Rack Lunges (95/65#)
24 Double-Unders

Scoring: Rounds + Reps


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