Thursday, August 12

Coaches Throwdown! 9:00AM

Open Gym 4:30PM

Rebuild 5:30PM

Group Fitness Programming:

Warm-Up:

3:00 Athlete’s Choice (bike/row/run/jump rope)

5:00 of:

10 PVC Pass Throughs 

10 PVC Lifts 

Bear Crawl 

Backward Crab Walk 

10 Scap Push-ups 

Skill:
-

Strength:

Gymnastics Strength Day 4

Pull Up:

Active Bar Hang- Accumulate :90

Segmented ring rows- 3x8

Hollow hold- 3x:20/:30 rest

Muscle Up:

False grip active ring hold: 3x Max Effort

Toe-spot Ring MU: 3x5

Ring support hold: 3x:30

WOD:

AMRAP 20

20 TTB (Knee Raises or V-Ups)

30 Bike Cal

40 DB Ground to Overhead (45/25)

50 Burpee to Plate

1 Post Run

Mobility:

Banded shoulders