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9
Jan

Thursday 011013

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 2

10 minute AMRAP for quality:

Level 1:

10 Kips Swings

10 Strict Pull-Ups (w/band) or Ring Rows

10 Sec Tuck Hang/ Tuck Ring Support

10 Kettlebell Swings

10 Hollow Raises

Level 2:

5 Muscle-Up Row (w/ turnout)

5 Butterfly Pullups

3 Weighted Strict Pullups

2 Skin the Cat

10 sec L-sits (Hang/Ring/Paralette)

3 Reverse Grip Leg Lift Handstand w/ wall

 

Conditioning:

"Filthy Fifty"

For time:

50 Box Jumps (24"

50 Jumping Pullups

50 Kettlebell Swings (35)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45)

50 Back-Extensions

50 Wallballs (20/14)

50 Burpees

50 Double-Unders

 

This Week's Mobility

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