Tuesday, December 31

January 2, 2020

 

One big conditioning piece on the menu today, combining strict gymnastics with work on the machines.

6 Minutes
Easy Bike

4 Minutes
Easy Row

2 Rounds
5 Inchworms
30 Hollow Rocks
5 Walkouts
30 Superman Rocks

 

Montoya (Time)

For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-ups

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Toes to Bar

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Pull-ups

15-12-9:
Row Calories
Bike Calories

STIMULUS
• Combining strict gymnastics and machine conditioning in this longer piece
• Men and Women complete the same number of calories on both machines
• To complete the workout as written, we recommend that you have 15+ stict pull-ups and strict handstand push-ups unbroken when fresh
• If we're not quite there, we can reduce the volume or choose one of the variations listed in "substitutions"

SUBSTITUTIONS
Strict Handstand Push-ups
• Reduce Reps
• Feet on Box or Bench (Reduces Weight Being Pressed)
• Double Dumbbell Strict Press

Strict Chest to Bar Pull-ups / Pull-ups
• Reduce Reps
• Banded Strict
• Ring Rows

Strict Toes to Bar
• Reduce Reps
• Feet as High as Possible
• GHD Sit-ups
• Weighted AbMat Sit-ups

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