Workout of the Day

Saturday 160820 – Competition

Warm up 145-150/115-120 Calories on Assault Bike in 10 minutes Strength 3×8/leg Front Rack Barbell Walking Lunges, increasing (#6) Rest as needed between sets. Compare to 8/6/16. Gymnastics Skill T’s and Y’s on the Rings (Practice 10 minutes) Warm up… Read more »

Saturday 160820 – Experienced

Strength Overhead Squat 5×3, increasing Conditioning 12 minute AMRAP: 5 Strict Chest to Bar Pull ups 10 Overhead Squats (135/95) 25’ Handstand Walk* (or 5 Wall Walks) *More advanced athletes can perform 50’ Handstand Walks each round.

Saturday 160820 – Beginner

Olympic Lifting Power Clean 6×3, increasing Compare to 8/3/16 and 8/4/16. Gymnastics Conditioning 12 Minute EMOM: Minute 1: 15-30 second Crow Pose Minute 2: Parallette Shoot Thrus Minute 3: 10-15 Arch Ups