Tuesday 5/8

Strength 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 Metcon 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- Metcon (Time) Every 2 Minutes x 4 Sets

10 Second Row for Max Split/500m

Rest/Walk in Remaining Time


-Right Into- Metcon (Distance) Every 2 Minutes x 4 Sets

10 Second Sled Push, Empty

Rest Walk in Remaining Time #workoutoftheday