Monday 5.20.2024

*Reminder: Our annual Memorial Day “MURPH” is this Saturday at 9am!

“FITNESS” & “PERFORMANCE”

A. Gymnastics Skill Work/Warm-up
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – Handstand Hold Work x 30-40 seconds
Minute 2 – Single Arm Ring Rows x 4-6 reps each side (or Ring Rows x 10-12 reps)
Minute 3 – Hanging L-Sit or Tuck Sit Hold x 20-30 seconds

B. Pressing Strength
Every 2:30, for 12:30 (5 sets):
Close Grip Bench Press
Set 1 — 5 reps @ 21X1 - RPE 7-8
Set 2 — 3 reps @ 21X1 - RPE 8
Set 3 — 2 reps @ 21X1 - RPE 8
Set 4 — 2 reps @ 21X1 - RPE 9
Set 5 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 5+ reps -- stop as soon as your mechanics start to break down)

OR

Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Dumbbell Bench Press x 6-8 reps @ 21X1
Station 2 — Single Arm KB Chainsaw Row x 6-8 reps each arm @ 20X0

C. Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
4-6 Strict Handstand Push-ups or 8-12 Push-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Echo Bike
8 Dual Kettlebell Deadlifts

*For the HSPUS or Push-ups, choose a rep count that you can complete unbroken for pretty much the entire interval. For those that are very strong here, do these as either wall-facing HSPUs, or add a deficit. If you are strong on the push-ups, but don’t want to go upside-down, scale up to Ring Push-ups.

If repetitive Deadlifts are problematic for you, substitute a Russian Kettlebell Swing in the second part.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.