Tuesday 2.18.2020

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets) of:Minute 1 – Chin-Over Bar Hold x 15-30 seconds (use assistance or add weight so that 20 seconds is a challenge)Minute 2 – Support Hold on Rings (scaled if needed) x 15-30 secondsMinute 3 – Double-Under Practice x 30 secondsMinute 4 – Wall Climb x 1-2 reps (slow and controlled); climb as close to the wall as you can on each repB. Complete as many rounds and reps as possible in 8 minutes of:4 Strict Pull-ups8 V-Ups12 Box Jumps or Step-Ups (24/20″)Rest 4 minutes, then....C. Complete as many rounds and reps as possible in 8 minutes of:12 Single Arm Dumbbell Push Presses (6 each arm)60-ft Walking Lunge (unweighted)8/6 Calorie Ski or Bike Erg

"PERFORMANCE"

A. Take 12 minutes to practice two to three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…B. Complete as many rounds and reps as possible in 8 minutes of:4 Strict Pull-ups8 V-Ups12 Box Jumps or Step-Ups (24/20″)Rest 4 minutes, then....C. Complete as many rounds and reps as possible in 8 minutes of:6/4 Strict Handstand Push-ups60-ft Walking Lunge (unweighted)24 Double-Unders

"AEROBIC CAPACITY"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 5 sets*If using the C2 Bike, double the distances.