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28
Jan

Tuesday 012913

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 1
10 Minute AMRAP for Quality:

Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises

Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks

 

Strength:

High Bar Back Squat – Establish a 1RM

 

Conditioning:

3 Rounds For Total Working Time of:

75 Double Unders

15 Lateral Burpees (Over The Barbell)

10 Hang Power Cleans (135/95)

* Rest 1:1

** 15 Minute Time Cap

 

This Week's Mobility

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