Gymnastics Workout of the Day
12 Days of Gymnastics
1 Rope Climb
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups
10 Pistols
11 HSPU
12 Muscle Ups
Extra Credit:
1: 4×6 Dragon Flag
2: 4×4 Ice Cream Maker (rings)
Workout of the Day
A. AMRAP 20:
10 Sandbag man-makers
15 Box jumps, 24/20
Row 200 meters
L3 - 90/75
L2 - 75/60
L1 - 60/45
Man-maker = Burpee on sandbag, power clean, front squat, push press. Can also be a burpee + squat clean thruster.
Post your scores to the Whiteboard.
**CF1 Class times**
M/W – 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm
Fri - 6:45 am, 12:15 pm, 4:00 pm, 5:15 pm
Saturday – 10:15 am
Workout of the Day
Skill - Deadlift, 5 sets of 1, working up to a heavy single (Please post your deadlift score in the Whiteboard feature!!! Recording your progress is essential.)
WOD
30-20-10 reps for time:
Ball slams
Pushups
Situps
Post your scores to the Whiteboard.
Workout of the Day
1. Clean and jerk, 5×1 @ 85%. Level load across all sets. Target 5kg increase each week.
2. Box squat, 4×3 @ 75% (of 1RM Back squat). Level load across all sets. Target 5kg increase each week.
3. Stiff legged deadlift, 3×8 @ 60% (of 1RM deadlift). Level load across all sets. Target 5kg increase each week.
Post your scores to the Whiteboard.
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