Tuesday 7.23.2024

“FITNESS” & “PERFORMANCE”

A. Option 1: Gymnastics Skill Work
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — 2-4 Wall Walks
Minute 2 — 30-40 seconds of Double-Under or Jump Rope practice
Minute 3 — 20-30 seconds of Hollow Rocks

OR

Option 2: Gymnastics Skill/Stamina
Against a 9-minute clock, complete:
10-ft Handstand Walk
10 Double-Unders
10 Hollow Rocks
10-ft Handstand Walk
15 Double-Unders
15 Hollow Rocks
10-ft Handstand Walk
20 Double-unders
20 Hollow Rocks
...and so on, adding 5 reps to the Double-Unders and Hollow Rocks each round.

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Toes to Bar
6 Box Jump-Overs (or Step-Overs)
9 Calorie Row

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
60-ft Sandbag Carry
6 Calorie Echo Bike
6 Push-ups or Ring Dips

Rest 2 minutes, then...

Repeat for a second time through each AMRAP (32 minutes total -- 24 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first