Tuesday- October 24th

*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.

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