Gymnastics

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walk Hold
  • Hollow Body Hold
• Max Toes-to-Bar
  • Slow Sit-ups
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Band Pull Downs

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walks
  • Training Bar Press
• Max Toes-to-Bar
  • row at recovery pass
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Ski Erg Recovery Pass

Metcon

15 min AMRAP

• 3 Thrusters (95/65)
• 3 Toes-to-bar
• 6 Thrusters
• 6 Toes-to-Bar
• 9 Thrusters
• 9 Toes-to-Bar
• etc…..

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

• 21 Cal Ski or Row
• 15 Cal Assault Bike
• 9 Burpees
• 3 Hang Squat Cleans. (155+/115)
• 3 minutes of rest

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

• C2 Row
• C2 Bike or Runner
• C2 Ski

Moderate Pacing

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

Tabata Warm-up

• L-Sits
• Kick-ups
• Hollow-Bodies
• Planks

Skill Development

8 Min EMOM

• Handstand Practice

Strength

30 min AMRAP

• Row (Max Distance at Recovery Pace)
• 10 Pull-ups every 1k