tuesday, jan. 30

Gymnastics Skills Acquisition / Play:

4 rounds for quality of:

Freestanding Handstand Hold, 1 min

Rest 1 min

Athlete Instructions

Scaling Opitons

-Block Assist Freestanding Handstand Hold

-Box Piked Handstand Hold

-Wall Facing Handstand Hold

Athlete Notes

The goal here today is to find an option that allows you to build some good practice in and have some fun playtime prior to the main workout of the day. Skill acquisition and practice / playtime is essential to the development of an athlete as well as to keep the brain and body active as we age. Have fun and get after it!

"Wrong Way"

For time:

25 Burpee-to-Targets, 9/8 ft

50 AbMat Sit-ups

10 Wall Walks

100 Double Unders

10 Wall Walks

50 AbMat Sit-ups

25 Burpee-to-Targets, 9/8 ft

Athlete Instructions

Burpee-to-Targets:

- First Set, right side to the wall

-Second Set, left side to the wall.

9ft Target if you are 5'11 or Taller

8ft Target if you are 5'11 or Shorter

Athlete Notes

Time Domain: 13:00-18:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete the workout in under 18:00 minutes

Secondary Objective: Complete the second half of the workout faster than the first half.

Stimulus: Midline Conditioning + Aerobic Stamina

RPE: 7/10