Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
2 sets
:40 row
:20 jumping jacks
:40 push-ups
:20 skier jacks
Warm-up
Warm-up
PROGRESSIVE STRICT GYMNASTICS WARM-UP
1 set:
:30 strict wall walks
:30 foot-assisted ring dips
:30 up-downs
1 set:
:30 strict wall walks
:30 foot-assisted ring dips
:30 up-downs
1 set:
:30 handstand push-up negatives
:30 banded ring dips
:30 up-downs
1 set:
:30 strict handstand push-ups
:30 strict ring dips
:30 up-downs
Metcon
Metcon (Time)
RX
5 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row (Can team big classes 4x 200/250m row)
5 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row (Can team big classes 4x 200/250m row)
INTERMEDIATE
5 rounds for time:
7 handstand push-up negatives
10 banded ring dips
800/1,000-m row
BEGINNER
5 rounds for time:
10 push-ups
10 bench dips
400/500-m row
Cool Down
3 sets:
10 supine snow angels
10 prone snow angels
10 supine snow angels
10 prone snow angels
Finish today’s workout in 25:00-30:00.
Maintain a consistent pace on the rower for each round.
Complete the ring dips in 3 sets or less on every round.
Don’t push to failure on the gymnastics movements.