Workout Of the Day
Skill day, today you will spend the majority of the class working on one skill.
ROOKIE / ALL LEVELS
Squat Clean
A.
AMRAP 12min
Run 200m
12 Sit Ups
6 Squat Clean
INTERMEDIATE
Handstand Walk
A.
10-9-8-7-6-5-4-3-2-1
Deadlift
Burpees
3m Handstand Walk between each round
ADVANCED
Phase: Gymnastics
Week :5
A.
10x Abs Complex on rings
(complex = 3 Hanging Knee Raises, 2 Knees to Elbows, 1 Toes through rings, 1 straight arm skin the cat)
B.
Iron Cross Practice
C.
3 Rounds for time:
25m Overhead Single DB Walking Lunges 22.5/15kg
10 Ring Muscle Ups
(cap time: 7 Min)