Thursday Jul 21

Little Bit of Gymnastics

Warm Up

General

3 sets

100m Run

5m Inchworms 

Mobility

Wall Slides with roller

Specific

2 Sets

3 HSPU

3 Ring Dips 

3 Bar MU

Strength

EMOM 16 minutes

Min 1: 30 sec Max rep HSPU

Min 2: 30 sec Max rep Ring dips

Min 3: Recovery row/bike full minute

Min 4: 30 sec Max rep Bar muscle ups

Scaling Options

Beginner

Min 1: Z Press @ moderate

Min 2: Floor Press @ Moderate

Min 3: Recovery

Min 4: Assisted Pull Ups

Intermediate

Min 1: HSPU 1xAbMat

Min 2: Assisted Ring Dips

Min 3 Recovery

Min 4: Strict Pull Ups 

Workout

3 Rounds For time

21 KBS 24/16kg

21 Pull-Ups

400m run

TC: 15min

Score: Time

Scaling Options

Fit

21 KBS @ 16/12kg

21 Jumping Pull Ups

200m Run

SC

21 KBS 24/16 KG

16 Pull Ups

400m Run 

RX +

KB – 32/24 KG

Accessories

Single Leg Lateral Jump Overs

Used DB

3 x 12

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

Leave a Comment

Your email address will not be published.