Tuesday, November 19

November 28, 2019

 

Big gymnastic focus today as we open up the day with wall and ring work.

Finishing out the day with a long, sweaty effort in "Sea Horse".

ACTIVATION
Half Tabata
Bike or Row
Inchworms
Box Step-ups
Box Shoulder Taps
Hollow Rocks


*4 Rounds: 20 Seconds On / 10 Seconds Off

30 Wall Walks (AMRAP - Reps)

Strict Gymnastics (A)
7 Min Time Cap
Not For Time:
30 Wall Walks

STIMULUS
In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall
You'll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold
Walk as high as you can and get the body as straight as possible
With these being not for time, take your time between reps to ensure quality of movements

 

Metcon (AMRAP - Rounds)

Strict Gymnastics (B)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold

STIMULUS
Working back and forth between two ring movements in the second half of strict gymnastics
For the horizontal ring rows, choose a difficulty that is challenging, but one that allows you to complete the 10 rows unbroken
On the ring rows, walking the feet further forward or elevating them will make the pull more challenging
Following the last ring row, immediately transition to a ring dip lockout for 10-20 seconds
Rest as following after the ring support hold

 

Sea Horse (Time)

3 Rounds:
40/30 Cal Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)

STIMULUS
GENERAL
This 3-round "cardio heavy" workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

Please reload

Archive