March 15, 2022

Tuesday, March 15th 2022

Warm-up
A. General
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

TC: 10 min
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

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

KG: 20/10kg
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