06/20/2017

 In Blog, Workout of the Day

Tuesday

Pre-Class Strength Training

Skill Play

3 sets: 50ft HSW or 20″ Handstand Hold + 1-2 Rope Climbs

Split Jerk Complex

5 x [1x Push Jerk + 2x Split Jerk] Building to Heavy with Speed

In-Class Session

Gymnastics Strength

3 – 5x Rope Climbs [Practice Solid Foot Work and Descent]

Workout of the Day

EMOM 20:

1. 15-8x Pull-Ups

2. 15-8x Burpee Box Jump Overs

3. 30″ L-Sit/ Knee Raises on Boxes

4: 40x DU [60″ of Singles] 

5: Rest

Post-Class Accessory Work

For Quality:

25x GHDSU

12 x W/Ys @C.O.S.

20x GHDSU

12 x Shoulder Ext @C.O.S.

15x GHDSU

12x Reverse Flys @C.O.S.

10x GHDSU

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