Monday – 2/18/2019

The Workout for Monday is:

WARM-UP

(Primer)

3 Rounds

-60 sec machine

-10 Banded Y-Pulls

-8 Jumping Pull-Ups

(Mobility)

Hip Extension in Crab Position x 10 Reps

Hold Hip extension for a 2-count

(Specific)

2 Rounds

-10 Ring Rows

-10 Beat Swings on bar or rings

GYMNASTICS

5 x 2+3 of one of the following based on skill level

Beginner/New Athletes

– Banded/Assisted Strict Pull-Ups + Bar Kips

Intermediate Athletes

– Strict Pull-Ups + Kipping Pull-Ups (or C2B)

Advanced Athletes

-Strict Muscle-Ups + Kipping Muscle-Ups

METCON

AMRAP x 14

-10 Power Snatches (75/55)(Rx+ 95/65)

-20 Bar Facing Burpees

-30 Wall Balls (20/14)

-50 Double-Unders or Bar Taps

*This is a workout that has a lot of work in one round. I strongly suggest you break up the wallballs from the beginning in order to keep the second and third round consistent.

EXTRA CREDIT

[Gymnastics]

Take 10 minutes practicing your freestanding handstand hold.

If holds are easy for you, throw in some shoulder taps as well.

Weighted Strict Ring Dips

5 x 3, ascending

*Weighted if possible, if you can’t really do unweighted, stick to body weight, add 1 or 2 reps if possible.

[Conditioning]

Row, Run, Bike, or Ski

5 Rounds

-1 Minute Max Effort

-2 Minutes Easy Recovery

*Each minute on is your best effort.

[Midline]

GHDSU

6 x 15

*If this causes pain in lower back, stop @ parallel