Friday Nov 19

Gymnastics

Warm Up

3 Sets

2 min on C2

10m Bear Crawl

10 Dead Bugs

5 Sets

30 Sec – Seated Pike Up (https://youtu.be/Y44yE6dabcg)

30 Sec – Arch Ups (https://youtu.be/dMirQ7T3adU)

30 Sec – Shoulder Taps in Push ups position

Strength

6 Sets

8-12 Strict HSPU**

** Use 20Kg for deficit =]

Goal: Gymnastics Strength

Workout

RX+

5 Sets

3 Min AMRAP

7 Bar MU

14 GHD Sit Ups

Max Cal Row/Ski

Rest 1 min

RX

5 Sets

3 Min AMRAP

5 Bar MU

15 V-Ups

Max Cal Row/Ski

Rest 1 min

SC

5 Sets

3 Min AMRAP

5 Bar MU on Box/Band

15 V-Ups

Max Cal Row/Ski

Rest 1 min

Fit

5 Sets

3 Min AMRAP

10 Pull ups/Ring Row

15 V-Ups or 20 AbMat Sit ups

Max Cal Row/Ski

Rest 1 min

Score – Cal

Goal: Upper Body gymnastics power endurance

Extras

Engine Building

5 Sets

1 Peg Board

10m Handstand walk or Handstand walk practice

Accessory Work

3 Sets

10 Ring Row

30 Banded Skull Crushers

Rest Day Workout Rest Day Open Gym 27-21-15-9 Burpee Box Jump Over 24”/20” Thrusters 42.5/30 Kg Facebook Instagram Youtube Sunday Dec 05 …

Power Clean and Row Warm up General Body Mobility 2 Sets 10 BB Dead Lift 10 BB Muscle Clean 10 BB Push …

Auxo Warm Up 2 Rounds 2 min on C2 10m Bear Crawl 10 Dead Bugs 2 Rounds  10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM) 10 …

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