Call Us: (518) 459.4444

30
Jan

Thursday 013113

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

 

Strength:

Barbell Lunges in Front Rack – 3 x 10 (5 per leg)

 

Conditioning:

"Baseline"

For Time:

Row 500m

40 Air Squats

30 Situps

20 Pushups

10 Pullups

 

Midline:

3 Sets – Max Strict Toes-to-Bar

 

Mobility:

Partner Stretching for Hamstrings

 

This Week's Mobility

Leave a Reply