Venerdì 17 Gennaio 2020

Workout of the day

 

1) Warm-up and Mobility

a) Tabata (20” on; 10” off)

Rope Jumps; PVC Pass Through

b) 3 minutes of:

Up/Downward Dog, 5 reps

Air Squats, 10 reps

Alt. legs Spiderman Lunges, 10 reps

c) 3 minutes of:

Handstand Push-ups, 3 reps

Pull-ups, 4 reps

Butterfly Sit-ups, 5 reps

 

2) Skill (gymnastics)

Review and practice for 10 minutes in EMOM style:

Pull-ups, 7 reps

 

3) Strength (weightlifting)

5 rounds, 1 every 2 minutes of:

Thrusters, 6-4-4-2-2 reps

 

4) MetCon (WMG - task)

5 rounds for time of:

42.5/30k Thrusters, 10 reps

Double Unders, 20 reps

Burpees, 10 reps

------time cap, 10 minutes------

16 Gennaio 2020

Workout of the day

 

1) Warm-up and Mobility

a) Tabata (20” on; 10” off)

Rope Jumps; PVC Pass Through

b) 3 minutes of:

Up/Downward Dog, 5 reps

Air Squats, 10 reps

Alt. legs Spiderman Lunges, 10 reps

c) 3 minutes of:

Handstand Push-ups, 3 reps

Pull-ups, 4 reps

Butterfly Sit-ups, 5 reps

 

2) Skill (gymnastics)

Review and practice for 7 minutes in EMOM style:

Handstand Push-ups, 7 reps

Handstand Walk

 

3) Skill (weightlifting)

Review and practice for 7 minutes in EMOM style:

Hang Power Snatches, 7 reps

 

4) Strength (weightlifting)

5 rounds, 1 every 2 minutes of:

Overhead Squats, 5 reps

 

5) MetCon (WG - time)

Complete as many rounds and reps as possible in 5 minutes of:

42.5/30k Snatches, 30 reps

Handstand Push-ups, amrap