Wednesday, 12 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER GYMNASTICS
Hollow Rock + Arch Rock:  Alternate between the two, holding for 10 seconds each = 1 rep.  Complete 3 reps per set.  Repeat for 3 sets with 90 seconds rest between each set.

INTERMEDIATE GYMNASTICS
3 rounds for quality, not for time:
1 Muscle Up + 3 Ring Dips

3 Kipping Handstand Push Ups


• If you are still working on getting your first Muscle Up, you can use a Muscle Up Progression to get you up to do your 3 Ring Dips.

CONDITIONING
4 rounds for Max Double Unders:
4 minutes to complete -
400m
 Run
Max Effort Double Unders

Rest 4 minutes between rounds.

• Post Double Unders per round and total Double Unders to comments.