FRIDAY 8th
Gymnastics Day!
EMOM 30; 5 Rounds Through 6 Movements
-40 sec max to work on each minute, mandating at least 20 seconds to transition
1) Burpee Facing Box Jumps
2) Deadlifts 50%
3) Challenging Pulls
4) Alternating Pistols
5) Assault Bike
6) Challenging Push-Ups
Due to variance with a workout like this, no score. Just work hard!!!
Recommendations/examples:
-as always with days like this, feel free to mix and match, depending on your ability with each element!
Typical Red level athletes:
1) Burpee Facing Box Jumps 30/24
2) Deadlifts 225/155
3) Ring Muscle Ups
4) Alternating Pistols w/ Kettlebell
5) Assault Bike
6) Deficit Handstand Push-Ups
Typical Blue level athletes:
1) Burpee Facing Box Jumps 24/20
2) Deadlifts 185/135
3) Bar Muscle Ups
4) Alternating Pistols
5) Assault Bike
6) Handstand Push-Ups
Typical Pink level athletes:
1) Burpee Facing Box Jumps/Step Ups 24/20
2) Deadlifts 155/115
3) Chest to Bar or Regular Pull-Ups
4) Pistols or Asst Pistols
5) Assault Bike
6) HSPU or slight ROM assistance
Typical Green level athletes:
1) Burpee Facing Box Step Ups 24/20
2) Deadlifts 135/95
3) Regular or Assisted Pull-Ups
4) Asst Pistols
5) Assault Bike
6) Asst ROM HSPU
Typical Yellow level athletes:
1) Burpee Facing Box Step Ups as able
2) Deadlifts 95/65
3) Assisted Pull-Ups or Ring Rows
4) Asst Pistols or Standing Lunges
5) Assault Bike
6) Push-Ups or Knee Push-Ups