Workout Of the Day
ROOKIE / ALL LEVELS
A.
AMRAP 20min
10 Double Unders
5 Dips
10 Calorie Row
5 Dips
10 Double Unders
INTERMEDIATE
A.
Thruster
7-7-7-6-6-6
Rest 2 min
B.
21-18-15-12-9-6-3
Toes to Bar
Push Press 40/25kg
ADVANCED
Phase: Gymnastics
Week :1
A.
3 Rounds not for time:
5 Forward Rolls
30s Candlestick Hold
5 Backward Rolls
30s Freestanding handstand Hold
B.
AMRAP 12 min:
3 Forward Rolls
3 Freestanding HSPU
6 Back Squats 100/70kg (rack ok)
C.
100 Butterfly sit ups
Notes
All gymnastics skill movements to be done with perfect body mechanics and control from head to toe.