Tuesday- October 24th

October 24, 2017

*Weekly Warm-Up: 10 min. Cap

 

 

 A. (EVERYONE) 15 minutes:

Practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups/Walks, Ring Dips, Double-Unders, etc.

 

Choose three exercises and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”

 

 

B. Healthy Habits WOD #4

TABATA:
Kettlebell Swings
Push-Ups

Box Jump-Overs

Sit-Ups

 

 

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME): 

*Side Shuffle (down and back)

*Open the Gate/Close the Gate (down and back)

*Huggers/Skiers

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Pecs  

*Hips 

*Abs

 

(Optional) Additional Strength Cycle (to be performed before A. or after C.)

Every 2 minutes, for 16 minutes (8 sets) of:
2 Clean Lift Offs + Clean

Perform a pull from the floor to the knee and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then perform a full Clean.

 

 

 

 

 

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

November 13, 2019

November 12, 2019

November 11, 2019

November 9, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

November 2, 2019

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

Follow Us