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Strength & Skill

*Do a set every 1 minute and 30 seconds.

10 Incline DB Bench Press @7-8/10 RPE
x 4-5 sets
3-2-x-1

**Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Superset 5x Tempo Pullup, Chin over bar
* 2-2-3-0

WOD:

AMRAP 10 Minutes @ 70% effort
5 Burpee C2B/ Bar/ Ring Muscle Ups
25 Crossover Singles
25 x Kettlebell Swings (32/242)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski/ Row
7m Handstand Walk
15 Kettlebell Swings 32/24
7m Handstand Walk

TARGET SCORE
Target Rounds each workout: 4-5+
Minimum Rounds before scaling each workout: 3

STIMULUS and GOALS
How to Pace: STEADY! Moderate intensity across both workouts. Proper pacing through the jump rope and lunges will allow for strong efforts when returning to gymnastics. Distance on the handstand is meant to be short to allow consistency and build capacity.

How it should Feel: GASSY into CARDIO! Everything should be completed non-stop and near unbroken.

WORKOUT STRATEGY & FLOW
Burpee Ring Muscle Up: Smooth and steady here to avoid burning out. Breathe at the bottom and be overly aggressive with the hips.

Crossovers: Unbroken would be awesome, so be sure to lay the rope down every time.

Kettlebell Swings: Unbroken is what we need, so don’t put it down. Just move smooth and steady.

—-If you don’t have the space to go, complete 8 in place lunges for every 25ft.

Ski: Pacing should be moderate (75%) with the goal to finish under 52 seconds. Roll the shoulders out on the ascent to stay loose.

Handstand Walk: Unbroken, it’s a short distance, so there is no need to break.

American Kettlebell Swing: Unbroken here as well. Aggressive hips, breathe through the motion, and relax the hands at the top.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.