Warm-Up | Performance
Three Sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Two Sets of:
10 Ring Rows
10 Hollow Rocks
10 Supine Overhead Plate Lifts
Then…
A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring or Bar Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
B. 248 reps
A. 3 BMU per set, others done 30 sec work 30 rest
B.
e-bike29/28
HSPU 11/7
Row 26/24
Dip 12/10
Did a HSW and BMU yesterday.
B. AB cals 23/21
SHSPU – 15/12
Row cals – 27/29
Ring Dips – 11 kipping / 10 toe assist
C. HS hold practice
A few ring rows.
A. BMUs/L-sits/HS
B. 32,9,31,20
36,10,34,25
C. 8 ring rows ea. round
RND1: 101 (echo bike)
RND2: 103 (echo bike)
A – Done
B – Burpees for AB – 32/26
Strict HSPU – 12/10
KB Sumo DL High Pulls @ 50# for Row – 59/52
Stationary Dips – 24/28
C – Done
Man, part B murdered me today, literally felt ill for an hour afterwards… mission accomplished for a Monday
A. Done ✅
B. Echo bike- 24/27
Shspu to abmat on top of plate- 6/6
Row-23/24
Banded ring dips- 26/27
C. Done ✅
DL
145*8
185*6
205*4
225*3. X3sets
A.
Done
B.
22/14/26/25
21/11/27/25
C.
Done
A. Done 30″ work – 30″ rest of each of the movements in sequence until 15′
B. Rx
set 1: 30-14-32-11
Set 2: 27-13-32-13
C. Ok