Tuesday, March 15th 2022
Warm-up
A. General
3min Bike/Row/Run/Ski
-Increase intensity every 1 min
3min Bike/Row/Run/Ski
-Increase intensity every 1 min
B. Mobility
Handstand superman drill
10-15 repetitions
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C.. Activation
2 sets
-5/5 Banded Y pulls
-7 Tall kneeling Banded Angels
-10 Prone W to Y’s
Gymnastics
Metcon (5 Rounds for reps)
HSPU
Every 2 mins x 5 sets
Max unbroken strict + kipping
Every 2 mins x 5 sets
Max unbroken strict + kipping
Metcon
Metcon (4 Rounds for reps)
4x
AMRAP 3minutes
15 Overhead sit ups 45/25lbs plate
10 Cal Row
Max Burpee box jump over 24/20"
Rest 1:30 between each AMRAP
AMRAP 3minutes
15 Overhead sit ups 45/25lbs plate
10 Cal Row
Max Burpee box jump over 24/20"
Rest 1:30 between each AMRAP
KG: 20/10kg
TC: 16:30 min
Score: Total Reps
TC: 16:30 min
Score: Total Reps
Scaling options
Beginner
15 Sit Ups
10 Calorie Row
Max Burpee box jump over line
Intermediate
15 Overhead Sit Ups @ 25/15lbs plates
10 Calorie Row
Max Burpee box jump over line
COMP
4 x amrap 3
15 GHD Sit-ups
10 D-ball over shoulders @100/80
Max Burpee box jump over @24/20
Rest 1:30 between each amrap
Extra Accessory
Metcon
Deficit Single leg Hip Thrust
3 x 10/leg
Rest 60 sec
3 x 10/leg
Rest 60 sec
Score: Reps
Scaling options
Beginner
Max unbroken (with DBs)
Strict press + push press @moderate
Intermediate
min 1: Reduced ROM strict hspu + Kipping
COMP
N/A