Thursday 4.8.2021

*Reminder: Our 21-Day #LiveFullRange Challenge starts next week! Join us this Saturday @10am for our first meeting and Nutrition Talk -- sign-up via the sheet by clicking here

"FITNESS" & "PERFORMANCE"

A. Gymnastics Warm-upEvery minute, on the minute, for 12 minutes:Minute 1 – Kip Swings x 10-15 reps or Passive Hang x 20-30 seconds(practice a tight kip motion, initiated by the shoulders, working from arch to hollow)Minute 2 – Handstand Hold Work x 30-40 seconds(freestanding or against the wall)Minute 3 – Roll to Candlestick x 6-8 repsB. Aerobic IntervalsEvery 2 minutes, for 24 minutes (4 sets of each):Station 1 -- 300/250 Meter Row or RunStation 2 -- 300/250 Meter Ski or 600/500 Meter Bike ErgStation 3 -- 2 rounds of (4 Ring Rows + 8 Push-ups + 12 Air Squats)Choose any combination of Row, Run, Ski, or Bike for Stations 1 and 2; distances should be scaled such that each set can be completed in 1:20 or less. For the Ring Rows, use an angle that makes these tough, or elevate the feet on a box if able.

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here