Today we are going to focus on positional gymnastic work. Lets make sure we have proper form in all positions and not just jump to the most difficult of the movements. This will help you get stronger and stay injury free in our gymnastic progressions.
Metcon (No Measure)
Every Minute on The Minute x 16 Minutes 1 - 20-30 Second Wall Facing Handstand Hold 2 - 20-30 Seconds Ring Row Hold 3 - 15-20 Seconds/Side Side Plank 4 - Rest Modify the movement to make it more or less challenging Wall Facing Handstand Hold- Floaters Ring Row- Feet Elevated Side plank- Leg raise
Today we are going back to sprints from Week 1 without the 4 minute rest in between. The goal is to hit the same if not better for the max effort. You can refer to two Mondays ago for the numbers. Hit it hard today!
Metcon (AMRAP - Reps)
Every 2 Minutes x 4 Sets 10 Second A/B for Max Wattage Rest/Walk in Remaining Time -Right Into-
Every 2 Minutes x 4 Sets 10 Second Row for Max Split/500m Rest/Walk in Remaining Time -Right Into-
Every 2 Minutes x 4 Sets 10 Second Sled Push, Empty Rest Walk in Remaining Time