Workout of the Day

Gymnastics Bodies

Hollow back press, rope climb, straddle planche

9 Minute Ladder Style

2-4-6-8-10… Deadlifts 225/155. Reps increase by 2

10-20-30-40-50… Double unders. Reps increase by 10

2-4-6-8-10… Toes to Bar. Reps increase by 2

Scaled (Age 16-54) 9 Minute Ladder Style 2-4-6-8-10… Deadlifts 135/95. Reps increase by 2 10-20-30-40-50… Singles. Reps increase by 10 2-4-6-8-10… Hanging Knee Raises. Reps increase by 2

Masters 55+ 9 Minute Ladder Style 2-4-6-8-10… Deadlifts 185/125. Reps increase by 2 10-20-30-40-50… Double unders. Reps increase by 10 2-4-6-8-10… Toes to Bar. Reps increase by 2

Scaled Masters 55+ & Teens 14-15 9 Minute Ladder Style 2-4-6-8-10… Deadlifts 135/95. Reps increase by 2 10-20-30-40-50… Singles. Reps increase by 10 2-4-6-8-10… Hanging Knee Raises. Reps increase by 2

6 min EMOM

-high hang snatch

-hang snatch

-snatch from the floor

* all snatches are squat snatch. Be sure to hit the high hang position on all reps. Start light and increase weight each round

WOD = 20min AMARP:

-5 Snatches 155/105

-3 Bar MUs

-10 Hang Power Cleans 155/105

-3 Bar MUs -15

Lateral Burpees over the bar

-3 Bar MUs

-20 Alternating Pistols

-3 Bar MUs

Scale bar muscle ups to jumping bar muscle ups. Position your box so that you can swing/hang down completely from the bottom of the muscle up. i.e., work on the negative. If jumping bar muscle up is out of the question then do 6 pull ups

Partner WOD 10 min AMRAP

-Ikey shuffle through ladder while partner is in gymnastic hold (L-sit or handstand) Teams of 3 (2 if small number of people)

Use agility ladder Basic: https://www.youtube.com/watch?v=NcXII4U9fiQ -ickey shuffle (0-39 )

Faster: https://www.youtube.com/watch?v=iGA1P0D_P4o

With high knees and skill: https://www.youtube.com/watch?v=I-kY0TAys6g (0-1:20)

-one partner gets in handstand free standing is Rx. partners may spot if team of 3, or the wall can be used) -other partner completes ikey shuffle ladder once before handstand partner comes down. alternate partners until each partner goes once then switch to L-sit -one partner gets into L-sit (Rx = ankles hip height or higher. Scale = knees above hips) -other partner completes ikey shuffle ladder once before L-sit partner lowers feet, or fails alternate partners until each partner goes once then switch to handstand A rep is counted every time a partner gets through the ikey shuffle. NO REP if: – agility ladder is distorted by foot – ikey shuffle partner misses a step – gymnastic hold fails before ikey shuffle is complete – ikey shuffle partner starts before gymnastic hold is initiated Score = total number of reps

Then WOD 2= Double under race to 400. 10 minute time cap. Teams of 2. Each team member works for 1 minute at a time. alternating each minute. Each partner Must do double-unders unless injured, even if it is a single jump at a time. The goal here is double under practice

Then WOD 3= Jump for height. The goal here is to introduce clients to the neurological stimulus of a max effort for intensity. Partner 1 will jump from a stand still and touch the wall at the highest point possible. Partner 2 stands on a box and marks the Partner 1 height with a piece of tape or chalk. Partners switch places (partner 2 jumps, partner 1 records) When Partner 1 does the second jump s/he will switch the hand that touches the wall. total of 6 attempts per partner 3 on each hand.