Workout of the Day

Gymnastics Bodies Thoracic bridge Series

40 min EMOM:

-Cal Bike

-Cal Row

-Double under

-Rest

Scaling as follows:

Engine like Sam Briggs: 18/14 cal, 40 DU

I am in for a challenge: 15/10 cal, 30 DU

I rather lift heavy: 12/8 cal, 20 DU

*Goal is to maintain the same calories for all 3 movements, all 10 rounds.

Complete as many rounds as possible in 20 minutes of:

-10 chest-to-bar pull-ups

-15 push-ups

-20 single-leg squats, alternating

*After every 3 rounds, run 400 meters (row if too dark)

Scaling

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 push-ups

15 single-leg squats to a box, alternating

*After every 3 rounds, run 400 meters

Beginner Option

Complete as many rounds as possible in 20 minutes of:

5 jumping chest-to-bar pull-ups

10 knee push-ups

20 walking lunges

*After every 3 rounds, run 400 meters

Back Squat 5 x 3 reps  -Start @ 80% and build to as heavy as you can move well with.

Then

Alternating Tabata

-Back Squat (45/35)

-Strict Press

* Don’t set the bar down!

16 rounds (8 min) of 20s work and 10s rest

Teams of 2

1 Work/ 1 rest

Part 1

15min AMRAP

-50 Cal Row

-10 Rope Climbs (3 rope rows = 1 rope climb)

-rest 5 min

Part 2

15min AMRAP

-25 HSPU

-25 Deadlift 135/95

-25 Ring Dips

-25 D-Ball ground over shoulder

Quality of movement is more important than big sets in the 2nd WOD. These are high central nervous system movements.  Don’t go to failure early.  It is especially important to approach ring dips in manageable chunks at the appropriate scale.

Scale ring dips with: Bar or box dips > dip negatives > ring pushups > parallette pushups