Tue Sept 2 Gymnastics Day

Move

1) Gymnastics Skills Warm-up

2) 20 Min AMRAP
400m Row
15 Sit Ups
15 Step Ups
10 Ring Rows
Rest 1 Minute

Train

1) Gymnastics Skills Warm-up:
3 Sets:
10 Scap Pull-ups
20 Hollow Rocks
20s Superman Hold
10 Pause Kip Swings (pause in hollow)

2) Five Star

For Time (25 Min Time Cap)
1000/900m Row
45 GHD Sit Ups
45 Box Jump Overs (24/20)
15 Bar Muscle Ups
500/450m Row
30 GHD Sit Ups
30 Box Jump Overs (24/20)
10 Ring Muscle Ups

Stimulus

1) This chipper style workout involves lots of large sets. Be mindful of when you take your breaks and avoid blowing up on the bigger sets. The rows should take roughly 4:00 and 2:00 respectively. Choose variations of the movements that you can complete in 3:00 or less. You do not need to extend fully at the top of the box jumps. Choose a difficult gymnastic movement to practice and tackle.

Extra Credit

3 Sets:
5 Weighted Strict Dips
Max Unweighted Strict Dips
Rest 2 Minutes