Tuesday 11.2.2021

“FITNESS” & “PERFORMANCE”

A. Gymnastics Skill/Volume
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 -- 4-6 Strict Pull-ups @21X0 (add weight if these are easy — or perform 3-5 slow negatives if you don’t have Pull-ups yet)
Minute 2 -- 20-40 Foot Handstand Walk or 20-30 Second Wall-Facing Handstand Hold
Minute 3 -- 30-40 Second Hollow Hold (scale to a Bent Knee Hollow Hold if you can't maintain position for 30 seconds)

B. Every 10 minutes, for 30 minutes (3 sets) for times of:
400 Meter Run
15 Burpee Box Jump-Overs (24″/20″)
400 Meter Row
20/15 Calorie Echo Bike

*Scale appropriately such that all sets can be completed in 8(ish) minutes or less

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)