NOTES ABOUT TODAY’S TRAINING

Today we’ll spend the first half of our class focusing on ONE gymnastics skill – this shouldn’t be hard and should allow you to reinforce good movement. Our conditioning piece involves a 1k + 7 min AMRAP – Treat the 1k row as if it was a time trial and push your pace.

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7 min AMRAP of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7 min AMRAP of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with
– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

EXTRA CREDIT

– Worlds Greatest Stretch x 30s per pose
– Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)