Workout of the Day

Gymnastics Bodies Thoracic Bridge Series

**Feel free to make up a workout you missed this week if you don’t feel like stretching**

WOD = Complete as many rounds and reps as possible in 10 minutes of:

-30 double-unders

-15 power snatches  75/50

For time with a partner

-150 cal row

-150 kettle bell swings (70/53)

-150 cal bike

-150 box jump overs “24/”20

WOD 1 = Front squat

5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5

*perform a set every 3:00 for the 9 sets.

**the first set of 5 should allow for a gradual build up in load through the set of 1. After hitting the heavy single the remaining sets should decrease in load. The sets of 2-3-4-5 should be heavier than the initial 5-4-3-2 rep sets.

3 rounds not for time

– DB split squats 10 reps each side https://www.youtube.com/watch?v=3evOOHpMEI8

Wait 45 seconds between each leg. Adjust weight as needed

3 rounds not for time

-DB side bends 20 reps each side.  https://www.youtube.com/watch?v=dL9ZzqtQI5c

Wait 45 seconds between each side. Adjust weight as needed

WOD 1 = 50-40-30-20-10 reps for time of:

-Hip extensions/Ham curls on Fit Ball/Good Mornings

-Double-unders

WOD 2 = Gymnastics Bodies Manna preparatory element 3
*or whatever progression that you are working on