Mid-line Strength

Mid-line, core, trunk…whatever you want to call the part between your powerful hips and legs and your upper body, needs to be strong if you want to be functional. If you want to be EXTREMELY functional, like the ability to snatch your body weight, pull yourself over gymnastic rings, or walk on your hands across the room, you are going to need to work on that core. You can see in the picture above that in order to come over the top of the rings, you must have a strong and quick (aka powerful) flexion at the hip to get stability and balance at the top of the rings for a muscle up. Our toes to bar exercise is a great way to build your core into a functional powerhouse!

Workout of the Day
Spend 10 minutes practicing your gymnastic kip. Get 5-7 sets of kips, building into a straight leg toes to bar.

For time:
10-1 Deadlifts
1-10 Toes to bar

L3 - 185/125 lb.
L2 - 155/105 lb.
L1 - 135/95 lb.

Extra credit:
AMRAP pushups in 3 minutes

Post your scores to the whiteboard.