Tuesday 190312

WHITEBOARD BRIEF

– Strength/Skill: This is week two of our gymnastics skill cycle. Each movement should easily be completed within the minute. Inverted rows will be performed with a 1-second pause at the top of the movement. Advanced athletes can substitute handstand walking for the handstand hold on minute 2. Beginner athletes can perform handstand hold on a box if needed
– Metcon: Today’s metcon is a partner workout; 1 working; 1 resting. Work can be split however teams decide. This is an AMRAP so once teams have made it through the burpees, they will return to the beginning of the workout and continue working until the 14 minutes are up. Box jumps will be performed with a step-down

GYMNASTICS SKILL CYCLE, WEEK 2:

EMOM 12:
Min 1: 20s Hollow Hold
Min 2: 20s Handstand Hold (Rx+: 20sec Handstand Walking)
Min 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
Min 4: 50 Ft. Bottoms-up KB Carry each side

METCON

AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps w. step-down (24, 20)
20 Burpees

Rx+: (Burpees over the Rower) (10 Strict HSPU after Burpees)
L2: (35, 25) (20, 15)
L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)

EXTRA CREDIT

Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM

By |2019-03-01T15:55:50+00:00March 11th, 2019|Workout of the Day|