7.19.18 Thursday

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
  1. Rope Climb
    1. Legs or Legless
  2. PegBoard
  3. MU
    1. Kipping
    2. Any Kipping Drills
  4. CTB Pullup or Pullup
    1. Banded. Spotted.
    2. Any Vertical Pulling Progressions
  5. Feet Elevated Ring Rows
Pushing
  1. Handstand Walk
  2. Handstand Pushup
    1. Strict or Kipping
  3. Dip
    1. Strict or Kipping
  4. Pushup
    1. Pbar
    2. Ring
Midline
  1. Toes to Rings
  2. Reverse Crunches
  3. V ups
  4. Hollow Rock /Hold
  5. Arch Rock /Hold
  6. Ls
    1. L Sit
    2. L ups
  7. Paloff Press
  8. 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:

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