Dynamic Group Warm-Up
Side-Roll SRM
3 Rounds:
7 Scap Raise
7 Scap Push-Up
7 PVC Passthrough
Skill: Gymnastics Progressions
Workout of the day for Wednesday June 26th, 2019:
Gymnastics Skill Work*
(Week 2)
5 Rounds, Every 90 Sec complete a set of:
• Strict Pull-Up
• Kipping Pull-Up
• Kipping C2B
• Bar Muscle-Up
• Muscle-Up
*Which movement do you need to work on the most? Stick to this movement for all 5 round. (If you can’t do 7 consecutive reps don’t move on to the next more difficult movement).
4 Min AMRAP:
27 DB Hang Power Clean
27 Burpee
27/21 Cal Ski/Bike/Row
—Rest 4 Min
4 Min AMRAP:
21 DB Hang Power Clean
21 Burpee
21/15 Cal Ski/Bike/Row
—Rest 4 Min
4 Min AMRAP:
15 DB Hang Power Clean
15 Burpee
15/12 Cal Ski/Bike/Row
Sweat Sessions Workout for Wednesday June 26th, 2019:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)
Skill: Deadlift, Push-ups & Dead Bug Rocks
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike/Row/Ski
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks
*2 minutes rest in-between Rounds