WEDNESDAY Aug 2 Written By David Koni SPECIFIC PREP Gymnastics Warmup in preparation for SKILLS below. SKILLS In Partners “You go, I go“ (10 Rounds, 5 rounds each alternating) FITNESS 4 Rope Up/Downs HS Walk Progression or 20 Belly Facing Shoulder Taps PERFORMANCE 2 Rope Climbs 10m HS Walk Partner A completes 2 Rope Climbs and 10m HS Walk then Partner B completes 2 Rope Climbs and 10m HS Walk etc… Until both partners have completed 5 rounds each or when 15 mins is up on the clock. CONDITIONINGPERFORMANCE and FITNESS 3 Rounds For Total Reps:1 Minute Rower Calories 1 Minute DB Snatch 22.5/15 1 Minute Box Jump Overs 24″/20″1 Minute Med Ball Sit-ups 9/61 Minute Tempest Bike Calories1 Minute RestMIDLINE (3 Rounds)10 Disc Inch Worms + Disc Drag Remainder of Astro David Koni
WEDNESDAY Aug 2 Written By David Koni SPECIFIC PREP Gymnastics Warmup in preparation for SKILLS below. SKILLS In Partners “You go, I go“ (10 Rounds, 5 rounds each alternating) FITNESS 4 Rope Up/Downs HS Walk Progression or 20 Belly Facing Shoulder Taps PERFORMANCE 2 Rope Climbs 10m HS Walk Partner A completes 2 Rope Climbs and 10m HS Walk then Partner B completes 2 Rope Climbs and 10m HS Walk etc… Until both partners have completed 5 rounds each or when 15 mins is up on the clock. CONDITIONINGPERFORMANCE and FITNESS 3 Rounds For Total Reps:1 Minute Rower Calories 1 Minute DB Snatch 22.5/15 1 Minute Box Jump Overs 24″/20″1 Minute Med Ball Sit-ups 9/61 Minute Tempest Bike Calories1 Minute RestMIDLINE (3 Rounds)10 Disc Inch Worms + Disc Drag Remainder of Astro David Koni
