Workout Of the Day
ROOKIE / ALL LEVELS
A.
Death by Thruster
INTERMEDIATE
A.
3 Rounds not for time:
6 KB Windmills
6 Turkish Get Ups
12 KB Bottoms Up Overhead Walking Lunges
B.
5 rounds for time of:
Run 800 meters
30 Sit-ups
30 Supermans (@1111)
ADVANCED
Phase: Gymnastics
Week :3
A.
5 min at each station:
Wall Climb into handstand walk
Forward roll into pistol
L-seated flutter kicks
B.
For time:
20 Strict Ring Muscle Ups – false grip full turnout and lockout to 45 degrees
10 Muscle ups – gymnastics grip
(Cap time: 15min)
C.
20 Pistol Squat Jumps – each leg
Notes:Â All gymnastics skill movements to be done with perfect body mechanics and control from head to toe.