Workout Of the Day
Skill day, today you will spend the majority of the class working on one skill.
ROOKIE / ALL LEVELS
Rowing
A.
3 Rounds for time:
Row 500m
Rest 2min
INTERMEDIATE
Front Squats
A.
For time:
15 Burpees over the Bar
5 Front Squat 100/70kg
12 Burpees over the Bar
4 Front Squats 100/70kg
9 Burpees over the Bar
3 Front Squats 100/70kg
6 Burpees over the Bar
2 Front Squats 100/70kg
3 Burpees over the Bar
1 Front Squat 100/70kg
ADVANCED
Phase: Gymnastics
Week :3
A.
3 Rounds not for time:
5 Ice cream makers
3 Bar Muscle Ups
5 Around the Worlds
(ice cream makers and bar muscle ups should be one set unbroken)
B.
For time:
100 Burpees
Rest 3 min
50 Burpees
Rest 3 min
25 Burpees
(cap time: 17min)
C.
20 Double Touch
(double touch = TTB plus CTB combo)
Notes:
All gymnastics skill movements to be done with perfect body mechanics and control from head to toe.