THURSDAY 1-14-15

Warm-up:15min

  • Gymnastic Warm-up Day 1 (Upper Body Pressing/Legs)

Level 1: (No requirements)
A1. Kick to handstand; 5x3 attempts
A2. Ring Push-ups; 5x5
A3. Tripod/Frog stand 5x10s
B1. Overhead Squat; 3x10
B2. KB Deadlift/Goblet Squat; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. HSPU; 5X5
A2. Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. HSPU [full ROM strict]; 5X5
A2. Advanced Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip and Back Ext.; 3x10

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. HeSPU; 5x3
A2. Tuck Planche; 5x10-12s
B1. Weighted Pistol 3x5ea
B2. GHR; 3X5

Gymnastics

  • A1: Scapular shrug (practice)

  • A2: Scapular Pull-ups (practice)

Metcon

  • Form: Metcon (Time)

30 Lateral over barrier
30 Air Squats
20 Lateral over barrier
20 Air Squats
10 Lateral over barrier
10 Air Squats

Lateral over barrier may be a step over

  • Con: Metcon (Time)

30 Lateral over barrier (12/8)
30 Goblet Squats (24/16)
20 Lateral over barrier
20 Air Squats
10 Lateral over barrier
10 Air Squats

Over barrier must be lateral jumps with no contact

  • Int: Metcon (Time)

30 Lateral over barrier (16/12)
30 Alt Pistols
20 Lateral over barrier
20 Alt Pistols
10 Lateral over barrier
10 Alt Pistols