Wednesday 6.9.2021

“FITNESS”& “PERFORMANCE”

A. Gymnastics Skills Work
Take 12-15 minutes to cycle through three sets of the following:
Station 1 -- Bar or Ring Muscle-Ups, Kipping Pull-ups, or Strict Pull-ups
Station 2 -- Handstand Walks/Handstand Holds
Station 3 -- L-Sit or Tuck-Sit Holds

Rotate through at 75-90 second intervals, and focus on accumulating some quality reps at each station.

B. Conditioning Intervals
Four sets for max reps/calories of:
45 Seconds of Double-Unders
Rest 15 seconds
45 Seconds of Strict Handstand Push-ups (or L-Seated Dumbbell Presses)
Rest 15 seconds
45 Seconds of Bike, Row, or Ski for Calories (whichever one you haven't done yet this week)
Rest 75 seconds

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here