Tuesday Oct 26

GYMnastics Conditioning

Warm Up

3 Sets

2 min Bike/Row/ Ski

10m Bear Crawls

10 Dead Bugs

2 Sets

10 Scap Pull Ups

10 Scap Push Ups

10 Foam Roller Wall Slide

Strength

N/A

Workout

RX+

10 min AMRAP

80 DU

4 Wall Walks

 

Rest 3 min

 

10 min AMRAP

16 Wall Balls 20/14 Lb

16/12 Cal Row/Ski

8 C2B Pull Ups

RX

10 min AMRAP

60 DU

3 Wall Walks

 

Rest 3 min

 

10 min AMRAP

12 Wall Balls 20/14 Lb

12/9 Cal Row/Ski

6 Pull Ups

SC 

10 min AMRAP

40 DU or 80 Single Skips

2 Wall Walks

 

Rest 3 min

 

10 min AMRAP

12 Wall Balls 14/10 Lb

12/9 Cal Row/Ski

6 Banded Pull Ups

FIT

10 min AMRAP

80 Single Skips

2 Wall Walks or 4 Walk out from box or plank

 

Rest 3 min

 

10 min AMRAP

12 Wall Balls 14/10 Lb

12/9 Cal Row/Ski

6 Ring Row

Extras

Gymnastics

3 Sets

15 Hollow Body Lat Pull Down

20 Sec Hanging V-Up Hold

(https://youtu.be/pZWZkKu_Zq8)

Rest 60 Sec

 

Core

3 Sets

Half Kneeling Pallof Banded Press

3 x 8/8 (3 Sec Hold)

(https://youtu.be/DWwI61I1KAM)

 

Accessory Work

3 Sets

12 DB Standing Lat Raises

12 Banded Face Pulls

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