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


C. Cool-Down:

2 Rounds NFT (NOT FOR TIME):

*Side Shuffle (down and back)

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


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!)




(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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