thursday

Gymnastics Strength

3 x 5 Pause Kips
Rest 1 minute between sets

12-8-6-2 (1:00 rest)
Beginner : kip swings (throw in a pull up at the end of each set if you can)
Intermediate: pull up 2-for-1 (2 kips per PU. 12 reps = 6 PUs w/ extra kip between)
Advanced: C2B 2-for-1

​Tabata
8 rounds 20sec on/10sec off
​Pull-ups

Metcon

4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
200m sled drag (135/90)
12 Seated DB Strict Press (50/35)
12 single leg DB RDL’s
*Box Jumps go up by 10 each round (5-15-25-35)

At-home metcon

FOR TIME:
20 DB Deadlifts
10 Jumping Lunges
200m Run
30 DB Deadlifts
20 Jumping Lunges
400m Run
50 DB Deadlifts
40 Jumping Lunges
600m Run
​
(Score is Time)