Workout of the Day


October 5, 2019

Sport

A: Work on Gymnastics Skill of Choice (20 minutes)

 Rope Climbs, Muscle ups, Handstand Walks, Handstand Push ups, Double Unders

B: Metcon (Calories)

Tabata Row

*:20s on/:10s off for 8 rounds
*2 min rest then go to C

C: Metcon (AMRAP - Rounds and Reps)

4-min AMRAP:
8 Burpee Box Jumps 24/20
8 V-ups
25 Double Unders

*2-min AMRAP then go to D

D: Metcon (AMRAP - Rounds and Reps)

4-min AMRAP:
10 SA KB Swings 53/35
10 Pull Ups 


Performance

A: Work on Gymnastics Skill of Choice (20 minutes)

 Rope Climbs, Muscle ups, Handstand Walks, Handstand Push ups, Double Unders

B: Metcon (Calories)

Tabata Row

*:20s on/:10s off for 8 rounds
*2 min rest then go to C

C: Metcon (AMRAP - Rounds and Reps)

4-min AMRAP:
8 Burpee Box Jumps 20/16
8 V-ups
25 Single Unders

*2-min AMRAP then go to D

D: Metcon (AMRAP - Rounds and Reps)

4-min AMRAP:
10 SA KB Swings 35/26
10 Pull Ups