Thursday, August 19

Coaches Throwdown 9(ish) AM

Rebuild 5:30PM

Group Fitness Programming:

Warm-Up: (10 min)

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 

10 Scap Circles

2:00 Athlete’s Choice Mobility

Skill:

-

Strength:

Gymnastics Strength Day 6

Pull Up:

Toe-spot Strict Pull-Up: 5x6

Chin Over Bar Hold: Accumulate :45

Single Arm Lat Pull Down 3x16 (8R/8L)

Muscle Up:

Top Ring Transition: 3x8

Strict Ring Dips: Accumulate 10 reps

Ring support hold: Accumulate :60

WOD: 

Tabata Assault Bike Calories

8 x :20 on/:10 off

 - Go as hard as you can. For 20 seconds. Rest 10 seconds. 8 times. The entire thing takes 4 minutes. You got this.

Cash-Out:

Alt. EMOM 10

L-sits: Max Effort, not to exceed :20

V-Ups: 8-14, not to exceed :30

Mobility: (5 min)

Shoulders (dead hang, banded pull-aparts, static shoulder)