Gymnastics Power On 2mins x 10mins 3-5 Medball weighted ring muscle ups OR 5 Hip to rings |
Gymnastics Skill On 1min x 12mins Min 1- 25ft Handstand walk with obstacle Min 2- 20s Freestanding handstand attempt |
CFO Class: Gymnastics Conditioning On 1min x 12mins: Min 1- 15/12 Cal Machine Min 2- 1-2 Legless Rope Climb We are introducing some Gymnastics Conditioning into the end of this program cycle before our deload next week. Our intentions are to gear up for our next cycle in the new year that will take what we have broken down in our current cycl and merge it into a balanced blended program for a short 4 week testing cycle. |
CFO Class: MetCon For time: 3 rounds of: 5 bar muscle-ups 5 snatches 3 rounds of: 15 deadlifts 15 Burpee over the bar 3 rounds of: 5 Ring muscle-ups 5 cleans Men: 155 lb. Women: 105 lb. Firstly, our pull will be gone after the rope climb conditioning. Hopefully this will allow us to focus and rely on the mechanics of the beat swing and hip efficiency in our gymnastics within the MetCon. Today we have 3 back to back shorter couplets. The intention of small reps here is to work unbroken for the majority of the workout. Depending on the severity of the loading and how challenging that bar muscle up is, strategically, athletes should consider quick singles on the snatches and possibly the cleans as grip will be a major factor. It will be best for athletes to focus on one couplet at a time getting our work done safely, efficiently, boardering unbroken, and on to the next one. This workout is intended to be fast and unbroken. |
Interval Conditioning For max cal output: 90s Row 30s Rest 1min Bike 1min Rest 30s Ski 90s Rest 30s Bike 90s Rest 1min Row 1min Rest 90s Ski 30s Rest 90s Bike 30s Rest 1min Ski 1min Rest 30s Row |
Shoulder Accessory 4 x 12 Straight arm BB front raise |