11.19.19

A. Warm Up

3-4 sets NFT

10 cal airdyne

10 Ring Rows* @ 3131 Tempo

20 Pike Shoulder Taps, elevate feet on bench

20 Alternating Single Leg V Ups

*4 muscle up ring rows may be substituted here for a challenge, same tempo

B. Strength

Close Grip Bench Press

3 sets of 6 reps @ 32X1 Tempo

*incline this for a challenge

C. Conditioning

3 rounds for time of:

4-8 Kipping C2B Pull Ups Unbroken

Row 9/7 Cals

6-10 Kipping Pull Ups Unbroken

Row 9/7 Cals

-rest 90 seconds-

4-8 Ring Dips Strict Unbroken

Airdyne 9/7 Cals

8-12 Ring Push Ups Unbroken

Airdyne 9/7 Cals

-rest 90 seconds-

*record which reps you choose along side time (ex. 25:00 4/6/4/8)

*based upon your skill level try to stay within the rep range provided for each gymnastics movement

*like yesterday you may also run 100m in place of either the row or bike

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike