Tuesday, Aug. 22

Gymnastics Strength

8 rounds for reps of: 1 set at 30% of max Strict Pull-ups

Athlete Instructions

Time cap: 10 mins

Scaling

Level 3/2: Prescribed -Rest as minimally between sets to maintain unbroken reps.

Level 1: Complete with green or red band. -Rest as minimally between sets to maintain unbroken reps.

Athlete Notes

Remember, this is based off of the max unbroken reps you achieved last week. If you achieved 12 reps as your max unbroken set this would mean that you do 8 sets of 4 reps in as minimal time as possible. Ideally this is completed in 6-8 mins, but we are putting a cap on it to be generous and allow us to know a time frame for this piece.

"Slingin' & Swingin"

For 3 cycles: AMRAP in 8 mins of:

Run, 400 m

30/21 Echo Bike Calories

20 American Kettlebell Swings, 53/35 lbs

10 Kipping Pull-ups

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Athlete Instructions

Always start back at the 400 m run.

Athlete Notes

Primary Objective: Get back through the 400 m Run on each set

Secondary Objective: Finish the Run and Bike in under 4 mins each round

Stimulus: Aerobic + Muscular Stamina / Pulling Muscular Endurance

RPE: 7/10