Workout Of the Day
ROOKIE / ALL LEVELS
A.
3 Rounds for time:
Run 400m
12 Pull Ups
21 Sit Ups
INTERMEDIATE
A1.
Press
6-6-6-6
Rest 30s
A2.
Weighted Pull Ups
6-6-6-6
Rest 1min
B.
Tabata:
Push Press 40/25kg
Chest to Bar Pull Ups
Push Jerk 40/25kg
Pull Ups
ADVANCED
Phase: Gymnastics
Week :2
A.
3 Rounds not for time:
5 Back Extensions (not hip)
10 Weighted Pistols (each leg)
20 GHD Sit Ups
B.
20-18-16-14-12-10-8-6-4-2
Deadlift 100/70kg
Handstand Push Ups
(In teams of two, share as needed, Cap time 12min)
Notes:
All gymnastics skill movements to be done with perfect body mechanics and control from head to toe.