PERFORMANCE/FITNESS
A. Choose an Option x 15 minutes of Work
Gymnastics Skill Work or BodyBuilding Work
Gymnastics Skill Work
Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets
Pulling
- Rope Climb
- Legs or Legless
- PegBoard
- MU
- Kipping
- Any Kipping Drills
- CTB Pullup or Pullup
- Banded. Spotted.
- Any Vertical Pulling Progressions
- Feet Elevated Ring Rows
Pushing
- Handstand Walk
- Handstand Pushup
- Strict or Kipping
- Dip
- Strict or Kipping
- Pushup
- Pbar
- Ring
Midline
- Toes to Rings
- Reverse Crunches
- V ups
- Hollow Rock /Hold
- Arch Rock /Hold
- Ls
- L Sit
- L ups
- Paloff Press
- Inchworm Holds
BodyBuilding Work
3-4 Sets:
Bench Press x 8-12 reps
Ring Row x 8-12 reps
Plank on Hands x 30-45 seconds
Rest 60 seconds btw sets
3-4 sets
Barbell Curl x 8-12 reps
Tricep Press Down x 12-15 reps
Knee Tuck off Floor x 15-25 reps
Rest 60 seconds btw sets
B. “Lullaby”
Complete as many rounds and reps as possible in 7 minutes:
12 Cal Assault Bike
7 Dumbbell Hang Squat Clean 50/35# per hand
2 Rope Climb w/ Legs **Scale 5 Strict Pullups**
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes:
200m Run
7 Handstand Pushups **Kipping Allowed**
7 Deadlift 225/155#
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes:
21 Cal Row
14 DB Front Rack Reverse Lunge Steps
7 Burpees over Erg
C. Decompression x 1-2/side