monday, jan. 9

Gymnastics Strength:

Every 2 mins for 10 mins: Wall Facing Handstand Push-ups and Tuck Front Levers

Every 2 mins for 10 mins do:

max rep Wall Facing Handstand Push-ups

Tuck Front Lever, 15 secs

Athlete Instructions

Wall Facing Handstand Push-ups- 1 sec pause at top

Tuck Front Lever- 10-15 secs

"The Saint"

10x Every 1:30: Double Unders and Wall Balls

Round 1-9: Every 1:30 (work until completion or failure) of:

40 Double Unders

10-12-14-16-18-20-22-24-26 Wall Balls, 20/14 lbs

-- then --

Round 10:

As many reps as possible in 1:30 of: Wall Balls, 20/14 lbs

Athlete Instructions

We are getting into a challenging wall ball and double under combo here with a death by style workout. The goal is to get into the rounds of 18+ reps. We are looking for unbroken sets on the dubs and should be able to remain unbroken on the wall balls at least through the round of 16.