Gymnastics Skill 03182020

Complete 3 rounds starting every 2nd minute on the minute (12 min total):

A)
•45 second Hollow Body Hold
•Near max set of Strict Chin Ups (must reach chin over bar to keep going with the set)

B)
•45 second Supine Chinese Plank
•Near max set of Ring Dips (must achieve full elbow lockout before moving into the next rep)

Score = total reps of ring dips and chin ups added together.

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Chrome

Complete 10-8-6-4-2 for time:

•Burpee Box Jump Over
•200m Run

The goal of the workout today is to be moving at almost a sprint pace for the entire workout.
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No Equipment 03182020

*Warm-Up*
Complete as many rounds for Quality in 10-minutes

40s Jog
5 Push-up Inchworm
10' Crab Walk (Forward & Back)
10' Bear Crawls (Forward & Back)
8-10 Thread the needle (Each side)


**Strength/Gymnastic**
Complete 3 rounds starting every 2nd minute on the minute (12m)

A)
45-Second Hollow Hold
8-10 Bent Over Bag Row (Static Holds + Tempo reps: 1 x 15s Hold at the top and then 1 x 10s Hold at the top and then 5-8 reps with 3s down & 3s Up)
 
B)
60-Second Supine Chinese Plank
Near Max set (Cap at 15-20) of Chair Dips


***Metcon***
"Complete 10-8-6-4-2 for time:

•Burpee + Lateral Bag Jump Over (Use the same bag you used in the strength)
•6x25' Bag Bearhug Carry (Same Bag)

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Minimal Equipment 03182020

*Warm-Up*
Complete as many rounds for Quality 8-minutes

40s Jog
5 Push-up Inchworm
10' Crab Walk (Forward & Back)
10' Bear Crawls (Forward & Back)


Then, Complete 2 Rounds

10s Running Inplace High Knees + 15-20' High Knees
10s Running Inplace Butt Kickers + 15-20' Butt Kickers
15-20' Lateral Shuffle +Arm Swings  (Each direction)
15-20' Hurdle Steps Forward
15-20' Hurdle Steps Backward"


**Strength/Gymnastic**
Complet 3 rounds starting every 2nd minute on the minute (12m)

A)
45-Second Hollow Body hold  
Near Max Set of Strict Chin Ups (Must reach chin over Bar to keep going with the set.)
 
B)
45-Second Supine Chinese Plank
Near Max set of Ring Dips or Deficit Push-ups


***Metcon***
Complete 10-8-6-4-2 for time:

•Burpee Box Jump Over
•200m Run

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Core 03182020

Complete 4 sets of:

•20 sec Glute Bridge Rotations (alternate sides)
•20 sec Side Plank Toe Taps (each side)
•20 sec Glute Bridge Rotations (alternate sides)
•20 sec Side Plank Rotations (each side)

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Accessory 03182020

Complete 3 sets of:

•10 RDLs
•80' Bear Crawls

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Infinite Fit 03182020

10 - 8 - 6 - 4 - 2

Burpee Box Step Over (or jump)
Run 1 Gym Lap
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Comments

Andy Coy

Andy Coy 2 months, 1 week ago / Reply

Chrome: 10:16

Andy Coy

Andy Coy 2 months, 1 week ago / Reply

Gymnastics Skill 03182020: 48 reps

Lauren Smith 2 months, 1 week ago / Reply

Chrome: 8:17

Michelle Platz

Michelle Platz 2 months, 1 week ago / Reply

Chrome: 7:17

Michelle Platz

Michelle Platz 2 months, 1 week ago / Reply

Chrome: 7:17

Michelle Platz

Michelle Platz 2 months, 1 week ago / Reply

Gymnastics Skill 03182020: 42 reps

Michelle Platz

Michelle Platz 2 months, 1 week ago / Reply

Gymnastics Skill 03182020: 42 reps

Babita Artabasy

Babita Artabasy 2 months, 1 week ago / Reply

Chrome: 8:38

Babita Artabasy

Babita Artabasy 2 months, 1 week ago / Reply

Gymnastics Skill 03182020: 50 reps

Corey Bann

Corey Bann 2 months, 1 week ago / Reply

Chrome: 10:19

Corey Bann

Corey Bann 2 months, 1 week ago / Reply

Gymnastics Skill 03182020: 80 reps

Max Montes

Max Montes 2 months, 1 week ago / Reply

Chrome: 11:46
Notes: Burpee box step overs 24”

Max Montes

Max Montes 2 months, 1 week ago / Reply

Gymnastics Skill 03182020: 30 reps
Notes: Purple banded chin ups/tricep dip station

Max Montes

Max Montes 2 months, 1 week ago / Reply

Gymnastics Skill 03182020: 30 reps

Nicole Alvarado

Nicole Alvarado 2 months, 1 week ago / Reply

Chrome: 8:28

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