Saturday 10/08/2024
FitneSS
A. Warmup
0-5 Minutes: General Warmup
5-10 Minutes: Gymnastics Pressing warm up
10-15 Minutes: Workout-Specific Prep
2-3 Sets of:
2 Pull-Ups/Side
2-3 Dumbbell Box Step-Overs
3-4.5 meters (10-15 feet) Handstand Walk or 1-2 wall climbs
Rest 90 seconds
Increase load and pace each set
12-Minute AMRAP (As Many Rounds and Reps as Possible):
12 Pull ups
3 Wall Climbs
8 Dumbbell Box Step-Overs
Box Height: 60 cm/50 cm (24/20 inches)
Dumbbell Weight: 22.5 kg/15 kg (50/35 lbs)
3 Wall Climbs
Barbell Bench Press
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Rest 2 minutes between sets
Leave 2 reps in reserve each set
Forearm Front Plank for Max Duration
Time stops when hips sag below shoulders
Extra Credit - Gymnastics
Option 1: Got None
Kipping Handstand Push-Up Skill + Strength
2 x 20-30 sec
Rest as needed
Accumulate 20 Reps:
Start by lowering your head and then bringing knees down. As confidence builds, lower knees as you bring your head down. Kick off wall from the bottom and re-set.
Option 2: Got Some
Kipping Handstand Push-Up Skill + Strength
AMRAP (-1) Unbroken Kipping Handstand Push-Up
Rest 2 minutes
For Time:
12-10-8-6-4 Unbroken Kipping Handstand Push-Up
Post time in comments
Competition
A. Warmup
0-5 Minutes: General Warmup
5-10 Minutes: Gymnastics Pressing warm up
10-15 Minutes: Workout-Specific Prep
2-3 Sets of:
2 Pull-Ups/Side
2-3 Dumbbell Box Step-Overs
3-4.5 meters (10-15 feet) Handstand Walk or 1-2 wall climbs
Rest 90 seconds
Increase load and pace each set
B. Extra Credit -Gymnastics
Option 1: Got None
Kipping Handstand Push-Up Skill + Strength
Tripod Headstand:
2 x 20-30 sec
Rest as needed
Accumulate 20 Reps:
"Top to Bottom" Handstand to Kip Position
Start by lowering your head and then bringing knees down. As confidence builds, lower knees as you bring your head down. Kick off wall from the bottom and re-set.
C. Option 2: Got Some
Kipping Handstand Push-Up Skill + Strength
AMRAP (-1) Unbroken Kipping Handstand Push-Up
Rest 2 minutes
For Time:
12-10-8-6-4 Unbroken Kipping Handstand Push-Up
Post time in comments
D. Barbell Incline Bench Press
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Rest 2 minutes between sets
Leave 2 reps in reserve each set
E. Forearm Front Plank for Max Duration
Time stops when hips sag below shoulders
F. 12-Minute AMRAP (As Many Rounds and Reps as Possible):
2 Rope Climbs – 4.5 meters (15 feet)
Handstand Walk – 7.6 meters (25 feet) or 3 Wall Climbs
8 Dumbbell Box Step-Overs
Box Height: 60 cm/50 cm (24/20 inches)
Dumbbell Weight: 22.5 kg/15 kg (50/35 lbs)
Handstand Walk – 7.6 meters (25 feet)
