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 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 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. “Grind”
Every minute on the minute x 20 minutes
Minute 1 – 20 seconds Amrap Dumbbell Thruster 50/35# per hand
Minute 2 – 200m Run **45s or Less here**
Minute 3 – 20 seconds Amrap Dumbbell Burpee 50/35# per hand
Minute 4 – 18/12 Cal Row **45s or Less here**
x 5 sets
C. Decompression x 1-2/side
Need tips on how to dominate the cardio? Watch this short video: