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Skill Work

WOD: Wednesday, Jan 11, 2023: Skill Work: Upper Body Pulling, Ring Muscle Ups & strict Pull Ups

Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.

Workout:
For Time:
50-40-30-20-10
Cal on bike/row
10-20-30-40-50
Sit Ups
5-5-5-5-5
Ring Muscle Ups**

* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups

WOD: Wednesday, Jan 11, 2023: Skill Work: Upper Body Pulling, Ring Muscle Ups & strict Pull Ups Read More »

Chin UPs, Push UPs, L-Sit, Lunges, Hang Power Cleans, Rope Climbs, Double Unders

1) Max Strict Chin-ups x 1 set.2) Max Strict Push-ups x 1 setRx+:(HSPU)3) Max L-Sit Hold x 1 set*Or Hollow HoldMETCON Every 4:00 x 5 Sets:20 Walking Lunges (BW) (total reps)15 Hang Power Cleans (135, 95)1 Rope Climbs50 Double UndersEXTRA CREDIT 1a) Banded Facepull-aparts: 3 x 15. No rest.*These are done with a slow + controlled temp + 1 count pause at end ROM.*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)*These sets should suck =)1b) Elbow out Tricep Extensions: 3 x 15. No rest.

Chin UPs, Push UPs, L-Sit, Lunges, Hang Power Cleans, Rope Climbs, Double Unders Read More »

Gymnastics Skill Work, Wallballs, Double Unders, Machine Calories

Gymnastics Skill Work:Every 1 min for 10 mins, alternating between: L-Sit Hold, 20 secs Wall Facing Handstand Hold, 20 secsMetcon:5 rounds, 1 min per station, for reps: Wall Ball, 20/14 lbs Rest 30 secs Double Under Rest 30 secs Machine Calories (Row, Bike)Rest 30 secsThen:Seated Dumbbell Clean 15-15-15 Use the heaviest weight you can for each set. Rest 1 min between sets.

Gymnastics Skill Work, Wallballs, Double Unders, Machine Calories Read More »

Gymnastics Skill Work, Squats, Rowing, Kettlebell Swings

GYMNASTICS SKILL CYCLE, WEEK 2: (15:00 – 35:00)

EMOM 12:
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)
D) METCON (35:00 – 55:00)

AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps w. step-down (24, 20)
20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)
L2: (35, 25) (20, 15)
L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)
E) EXTRA CREDIT (55:00 – 60:00)

Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM

Gymnastics Skill Work, Squats, Rowing, Kettlebell Swings Read More »

Gymnastics Skill Work, Push Press, Sit Ups, Double Unders

GYMNASTICS SKILL CYCLE, WEEK 1
EMOM 12:
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side

METCON 
For time:
30 Push Press (95, 65)
60 Abmat Sit-ups
90 Double Unders
20 Push Press
50 Abmat Sit-ups
100 Double Unders
10 Push Press
40 Abmat Sit-ups
110 Double Unders

Rx+:(T2B in place of Abmat Sit-ups reps of 40-35-25)
22:00 Cap

EXTRA CREDIT
Banded Row from Plank: 4 x 8-12 ea. Rest 30s.

Gymnastics Skill Work, Push Press, Sit Ups, Double Unders Read More »