MONDAY Apr 17 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/T-Spine S2. Dynamic piece for Gymnastics to follow GYMNASTICS CAPACITY FITNESS On the Minute x 5:25 Single-Unders, Max Strict Band Assisted Pull-ups Rest 2 mins On the Minute x 5:25 Single-Unders, Max Kipping HSPU or HR Pushups PERFORMANCE On the Minute x 5:25 Double-Unders, Max Strict Pull-ups Rest 2 mins On the Minute x 5:25 Double-Unders, Max Strict HSPU CONDITIONING 1 min on 1 min off PERFORMANCE 2 Rounds S1. Max Cal Row S2. Max Box Step Overs S3. Max Kipping Knees 2 Chest S4. Max Burpees S5. Max DB Hang Clean and Jerk 2 Rounds S1. Max Cal Row S2. Max Box Jump Overs S3. Max Toes 2 Bar S4. Max Burpees S5. Max DB Hang Clean and Jerk 22.5/15 Working with a partner moving from station to station for a total of 2 rounds Example: 1 min Max Cal Row 1 min Rest 1 min Max BJO 1 min Rest 1 min Max T2B etc… David Koni
MONDAY Apr 17 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/T-Spine S2. Dynamic piece for Gymnastics to follow GYMNASTICS CAPACITY FITNESS On the Minute x 5:25 Single-Unders, Max Strict Band Assisted Pull-ups Rest 2 mins On the Minute x 5:25 Single-Unders, Max Kipping HSPU or HR Pushups PERFORMANCE On the Minute x 5:25 Double-Unders, Max Strict Pull-ups Rest 2 mins On the Minute x 5:25 Double-Unders, Max Strict HSPU CONDITIONING 1 min on 1 min off PERFORMANCE 2 Rounds S1. Max Cal Row S2. Max Box Step Overs S3. Max Kipping Knees 2 Chest S4. Max Burpees S5. Max DB Hang Clean and Jerk 2 Rounds S1. Max Cal Row S2. Max Box Jump Overs S3. Max Toes 2 Bar S4. Max Burpees S5. Max DB Hang Clean and Jerk 22.5/15 Working with a partner moving from station to station for a total of 2 rounds Example: 1 min Max Cal Row 1 min Rest 1 min Max BJO 1 min Rest 1 min Max T2B etc… David Koni
