Wednesday
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 Bridge (Alt double and single leg)
:10 Rest
:20 BB Sit ups (10-15-25lbs BB)
1 set:
1:00 burpees
1:00 run, row, bike, or ski
:30/:30 couch stretch L-R
Gymnastics
Warm-up
LOW RING FALSE GRIP MUSCLE-UP PRACTICE| 6:00
2 False-grip ring rows
2 Ring support (top of the dip)
2 Ring dip Full range of motion ring dip.
2 Low ring muscle-up transition drill
2 False-grip ring rows
2 Ring support (top of the dip)
2 Ring dip Full range of motion ring dip.
2 Low ring muscle-up transition drill
Metcon
Metcon (Time)
RX (25:00)
10 rounds for time:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 bike
– Rest 2:00 between rounds.
10 rounds for time:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 bike
– Rest 2:00 between rounds.
INTERMEDIATE
10 rounds for time:
300-m run
OR
300/400-m row
OR
600/800-m C2 bike
– Rest 2:00 between rounds.
BEGINNER
10 rounds for time:
200-m run
OR
200-m row
OR
400-m C2 bike
– Rest 2:00 between rounds.
Cool Down
Coaches choice
Rest, stretch, recover
Rest, stretch, recover
Athletes should finish each round in 2:15 or less.
Monostructural conditioning-based workout.
Athletes may switch between movements throughout the workout if equipment is available.