YOUR GYMNASTICS SKILLS PUT TO THE TEST

For quite some time now we have been using Tuesdays as our Gymnastics Skills focus day.  Today we get to put those skills to the test.  After some L-sit work, you will have the chance to work your way through a Gymnastics chipper.  It is pretty full-on!  But don’t be put off by that.  Come in and scale where you need to.  It will be a great opportunity to put all of the work into practice, and also serves as a way to see where you need to keep working.

WORKOUT OF THE DAY

A. 4 rounds of:

L-sit 15 seconds on 45 seconds off

B. 1 round of:

10m Handstand Walk

5 Bar Muscle-ups

10 Burpee Box Jump-overs

5 Ring Muscle-ups

20m Handstand Walk

10 Bar Muscle-ups

20 Burpee Box Jump-overs

10 Ring Muscle-ups

*every 3 Minutes 20/16 Cal Bike

Scaling:

HS Walk: 3x metres as hold seconds

BMU: 2x reps Chest to Bar, 3x Reps Pull-ups/Ring Rows

RMU: 2x reps Ring Dips, 3x reps Ring push-ups

BACK SQUAT TEST DAY


WORKOUT OF THE DAY

A. 1RM Back Squat

B. 3 rounds for time of:

20 Alternating DB Snatches 22.5/15kg

15 Toes to Bar

100m Run

 

PARTNER HERO WORKOUT “DORIE”

WORKOUT OF THE DAY

Hero Workout “DORIE”

20 min AMRAP:

Buy-in 150m Partner Carry (each)

-then in time remaining-

Partner A performs:

15 KBS 24/16kg

10 Burpees

5 Ground to Overhead 40/30kg

Partner B performs:

Max Wallballs

Partners rotate until 150 wallballs have been completed

-then in time remaining-

Partners rotate between 15-10-5 reps above

IT’S FRIDAY!!


WORKOUT OF THE DAY

A. 4 sets of 10 RDL @60% Deadlift 3RM
Performed every 2 minutes

B. 3 sets of 10 Seated Good mornings @ 30% 5RM

C. 3 Rounds for time:
4 Strict pull-ups
100m Run
8 Kipping pull-ups
100m run
10 T2B
100m run

OPTIONS, OPTIONS, OPTIONS……..


WORKOUT OF THE DAY

In pairs:

200m Farmers carry buy in 24/16kg

-then-

4 rounds of:

500m Row

40 Kettlebell Swings 24/16kg

-then-

200m Farmers carry buy out 24/16kg

INTERVAL OPTION

3 x 800m Run @ 6/10 pace

1 minute rest between sets

3 x 100m Sprint

1 minute rest between sets

ZUU OPTION

10-9-8-7-6-5-4-3-2-1

Rhino steps

Half Hindus

1 minute rest

3 rounds for time of:

20 Frogs

20m Bear Crawl

2 minute rest

100m Gorilla

MOBILITY OPTION

2 min Couch Stretch each leg

30sec Deadhang

5 min V-sit

30sec Deadhang

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