Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Crunches
:10 Rest
:20 10-7 Pushups various hand positions
1 set:
10 alternating Spiderman stretch
:20 jumping jacks
10 push-up to down dogs
:20 skier jacks
1 set:
10 good mornings
:20 single-unders
10 up-downs
:20 single-unders
1 set:
10 double knee tucks in a plank
:20 jump rope
10 burpees
:20 jump rope
DOUBLE-UNDER PROGRESSION | 7:00
:20 Jump in place (no rope) "Penguin"
:20 Single-unders
:20 Single-under + high jump
:20 Single-under fast + single-under slow
:20 Single-under + double-under
PROVE-IT ROUND | 3:00
1 set:
:20 burpees
– Rest :10
:20 double-unders
– Rest :10
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
10 burpees
25 double-unders
AMRAP 12:
10 burpees
25 double-unders
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 12:
10 burpees
30 single-unders
Finisher
Shoulder Press (Every 90 second 6×3)
Clean BB from the floor
Athletes can Partner up
Athletes can Partner up
Shoulder Press (Every 90 second 6×3)
Clean BB from the floor
Athletes can Partner up
Athletes can Partner up
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
1:00 band shoulder stretch
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
1:00 band shoulder stretch
Athletes should finish 7-12 rounds of today’s workout.
Advanced athletes should try to hold 1:00 rounds for as long as possible.
High-volume, low-skill gymnastics workout that challenges you to work with a higher heart rate.
Aim to perform double-unders as long as you can finish each set in 1:00 or less.