Workout Of the Day
ROOKIE / ALL LEVELS
A.
3 Rounds for time:
25 Power Snatch
25 Front Squats
INTERMEDIATE
A.
Snatch
6-6-6-6
Rest 2 min
B.
20min AMRAP with Buy In:
Run 1600m
Then AMRAP in remaining time:
10 Snatch 40/25kg
10 MedBall Sit Ups 20/14lb
ADVANCED
Phase: Gymnastics
Week :2
A.
Not for time:
27 Squats (narrow, wide, neutral, offset etc.)
27 Push Ups (narrow,wide,offset etc.)
24 Chest to Bar Pull Ups (narrow, wide, neutral, mixed)
B.
Press to Handstand Practice
C.
3 Rounds for time:
400m Run
21 KB Swings 24/16kg
15 Chest to Bar Pull Ups
9 Box Jumps 36/30”
(cap time 13min)
Notes:
All gymnastics skill movements to be done with perfect body mechanics and control from head to toe.