HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT)
Cardio of Choice
Into…
2 ROUNDS*
10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs**
10 Alt. DB Deadlift → 10/10 DB Arnold Press
10 Alt. Step-Ups → 5 Vertical Jumps + 5 Tuck Jumps
20 Alt. Deadbugs → 20 Hollow Rocks
*Arrows indicate movement change for the 2nd round.
**Starting in a tall plank position, walk hands out as far as you are able to maintain a hollow position (ribs tucked). Then walk the hands back underneath shoulders.
EMOM x 8 MINUTES
MIN 1 – :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*
MIN 2 – :45 Hollow Hold or Tuck Hold
*DBs start in pressed out overhead position.
1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.
(Score is Weight)
Week 7 of 9 Strict Gymnastics
3 SETS
ON A 4:00 RUNNING CLOCK…
3 Wall Walks
20 Alt. DB Snatch (50/35)
25 Box Jumps (24/20)
Max Strict HSPU in Remaining Time…
-Rest 2:00 b/t Sets-
(Score is Lowest Reps)
KG DB: (22.5/15)
3 SETS
ON A 4:00 RUNNING CLOCK…
3 Half Wall Walks*
20 Alt. DB Snatch (35/20)
20 Box Jumps (20)
Quality Reps of Pike HSPU in Remaining Time…
*Climb feet 1/2 way up the wall and take 1-2 steps back with hands to complete the rep.
-Rest 2:00 b/t Sets-
(Score is Lowest Reps)
KG DB: (15/10)
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-
(No Measure)