Gymnastics Complex
Warm Up
2 Rounds
250m Row
10 Hanging Strict Knee Raises
3 Rounds
5 Inch works to push up
5 Ring Row
Weightlifting
12 min AMRAP (for quality)
5/5 Single Arm Bent over row
5 Dips (ring or bars)
Workout
21-18-15-9
Strict Press @ 50% of 1RM
Kipping HSPU
42-36-30-18
Squats
Scale:
The HSPU to athletes ability
Extras
Accessory
Nil this week. Deload week.
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …