Friday 4.12.2019

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets) of:Interval 1 – Chin-Over Bar Hold x 15-30 seconds (use assistance or add weight so that 20 seconds is a challenge)Interval 2 – Support Hold on Rings or Parallel Bar x 15-20 secondsInterval 3 – Wall Climb x 1-3 reps (slow and controlled)Interval 4 – Lateral Box Step Ups x 5 each legB. Against a two-minute running clock, complete:15 Goblet Squats15 Abmat Sit-upsMax Reps of BurpeesRest 2 minutes between sets, and complete a total of five sets.

"PERFORMANCE"

A. Take 12-15 minutes to practice two to three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…B. Against a two-minute running clock, complete:10 Squat Cleans (135/95 lb)10 Toes to BarMax Reps of BurpeesRest 2 minutes between sets, and complete a total of five sets.

"COMPETITION"

Same as "Performance"

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets