Wednesday, September 2

"Gymnasty" Week #1 ------------------- 1. Mobility and Activation (~10:00) 2. Gymnastics Stamina Benchmark (~15:00) 3. Conditioning (~15:00) 4. Body Armor (~15:00) ACTIVATION 2 Rounds for Quality 15 Standing Calf Raises 20 Second Handstand Weight Shift 30 Second Front Plank 200 Meter Run

Gymnastic Stamina Benchmark (Time)

For Time: 100 Double Unders 50' Handstand Walk 80 Double Unders 50' Handstand Walk 60 Double Unders 50' Handstand Walk 40 Double Unders 50' Handstand Walk 20 Double Unders 50' Handstand Walk This Gymnasty cycle benchmark will test our ability to handstand walk with fatigued shoulders and an elevated heart rate The first two rounds of double unders should take us around a minute to complete, with each round after being slightly shorter Set-up 10-foot markers for your walk Aim to complete these walks in 5-foot segments to simulate the Open and other competition standards SUBS DOUBLE UNDERS 2x Single Unders Over and Back Line Hops (1/2 Reps)

HANDSTAND WALK 100' Bear Crawl 30 Seconds Handstand Weight Shifts 1 Minute Handstand Walk Practice

Treasure Chest (Time)

3 Rounds For Time: 25 Toes to Bar 20 Push Jerks (135/95) 15/12 Calorie Assault Bike Today's main conditioning piece balances out gymnastics, weightlifting, and monostructural movements Your score is the total time it takes to complete the workout The intended time range for this workout is between 9-18 minutes SUBS TOES TO BAR Max Reps in 2 Minutes (25 Max) Reduce Reps Feet as High as Possible Knees to Elbow/Chest/Waist GHD Sit-ups ASSAULT BIKE Equal Calorie Echo Bike or Bike Erg Equal Calorie Ski Erg Equal Calorie Air Runner 20/14 Calorie Row 300 Meter Run


Metcon (AMRAP - Rounds)

Body Armor [Part A] 3 Supersets: 10 Supinated Grip Ring Rows 20 Single-Leg Glute Bridges (10 Each Side) Rest 1:30 Between Sets [Part B] 3 Supersets: 30 Banded Face Pulls 30 Second Prisoner Superman Hold Rest 1:30 Between Sets This Body Armor piece will pair upper body pulling with posterior work The Supinated Ring Row (Palms Facing You) will give us pulling work in a different grip than we usually find This supinated grip will isolate the biceps a bit more than our normal pronated grip After our first three sets of ring rows and glute bridges, we will switch to banded face pulls and prisoner superman holds Superset means you'll move right from the first movement to the second and rest for 1:30 following the second movement SUBS SUPINATED GRIP RING ROWS Supinated Barbell Bent Over Row Supinated Chin-ups

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