 GymnasticsHandstand Practice BEG Accumulate 2:00-3:00 Piked Box Holds INT Accumulate 2:00-3:00 Wall Facing ADV Accumulate 3:00-4:00 Freestanding MetCon30min AMRAP: Switch Partners Every 3:00 35x Double Unders Calorie Row in remaining time Notes: One partner performs 35x DUs and then rows for max cals until the three minutes is up while the other partner rests. Then switch! Each Partner will do five rounds. Double Unders should take less than :30s Post3 Sets:
Banded Hip Ext x12
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 GymnasticsHandstand Walk Practice Beg. Scale to Box Around the Worlds -Accumulate 10-15 Walks *Half rotation and back = 1 Walk Int. Spotted Hollowbody Handstand Walk Adv. Accumulate 150ft HS Walk MetCon11min AMRAP: 50x Deadlifts (225/155) 50x HSPU 50x Calorie Row 50x Wall Balls (20/14) MAX Bar Facing Burpees with remaining time (SCALED Option) 50x Deadlifts (185/130) 50x Hand Release Push Ups 50x Calorie Row 50x Wall Balls (14/8) MAX Bar Facing Burpees with remaining time Rx: Must jump over bar with both feet Notes: The Open is coming! Let's bring in the season with a new variation of an old workout. You'll have to move FAST to make it to the burpees on this one. PostBanded Face Pulls
3x12  MetConFor Time: 20x Cal Bike 30x Burpee Box Jump Overs (24/20) 400m Run 500m Row 60x SA DB Push Jerk (50/35) 70x Double Unders Notes: Chipper style workout with ascending ladder of reps. Aim to have a steady, but not rushed, pace throughout this one. PostSA DB Row
3x12/side |
AuthorCoach Erin |
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