Tuesday 190305

WHITEBOARD BRIEF

– Strength/Skill: Today will be an EMOM of gymnastics/skill work. Each movement should be finished between 15-30 seconds; allowing plenty of time to rest before the next movement. Focus on bracing the abdominals and executing each movement with proper form
– Metcon: Today’s workout is a chipper that will include db push press, sit ups, and double unders. Your heart rate will stay moderately high throughout this workout. The push press and sit up repetitions will decrease throughout the workout, while double unders will increase. Break larger sets up as needed with short periods of rest.

GYMNASTICS SKILL CYCLE, WEEK 1:

EMOM 12:
Min 1: 15s Hollow Hold
Min 2: 15s Handstand Hold
Min 3: 15 Barbell Bent-over Rows
Min 4: 50 Ft. OH KB Carry each side

METCON

For time:
30 DB Push Presses (50, 35)
60 Abmat Sit-ups
90 Double Unders
20 DB Push Presses
50 Abmat Sit-ups
100 Double Unders
10 DB Push Presses
40 Abmat Sit-ups
110 Double Unders

Rx+: (60, 40) (T2B in place of Abmat Sit-ups reps of 40-35-25)
L3: (45, 30)
L2: (40, 25) (Double Under Attempts)
L1: (35, 20) (Single Unders reps of 75 per round) (Abmat Sit-ups reps of 25 per round)
22:00 Cap

EXTRA CREDIT

Banded Row from Plank: 4 x 8-12 ea. Rest 30s.

By |2019-02-27T08:47:15+00:00March 4th, 2019|Workout of the Day|