Wednesday Dec 5th – Performance & Capacity

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Gymnastics (10 mins)

1. Bar Hold In: (3x30sec)

  • Retraction/Retractions/Kips/Taps

2. Headstand Holds: (3x30sec)

  • Headstand/Knee Drive/Pikes/Press

3. Hollow & Arch (3x30sec)

  • Hold/Snaps/Banana/Rocks

Part 3 -Gymnastic Conditioning – (15 mins)

5 Rounds For Time:

  • 2 MU/ 4 C2B / 8 Chins / 12 Inverted Rows

  • 4 Alt. DB Squat Snatches / 4e DB OH Squat

    • (100/70)(70/50)(50/35)(35/20)

  • 8 Def Kipping HSPU / 8e KB Press

    • (10″/7″)(7″/4″)(NO Def)

    • Upside Down KB

Part 3 – Capacity (30 mins)

Assault Bike Conditioning
3-4 Rounds:

  • Minute 1: 20/16 Calorie Bike

  • Minute 2: 17/14 Calorie Bike

  • Minute 3: 14/11 Calorie Bike

Row Conditioning
3-4 Rounds:

  • 1:30 at 2k Pace +15 Seconds

  • 1:00 at 2k Pace +5 Seconds

  • :30 at 2k Pace -5 Seconds

Run Conditioning
3-4 Rounds:

  • Min 1: 6 Lengths

  • Min 2: 5 Lengths

  • Min 3: 4 Lengths

BONUS – OLY Lifts – Week 2

Part 1 – Snatch + Snatch Balance + OHS

  • Build to a MAX (Sets 1-5 = Build, Set 6 = MAX set)

Part 2 – Clean & Jerk

  • 4 sets x 3 rep @ 75%