Build or HIIT 9/25/20- Gymnastic Skill + Aerobic intervals
720 Athletics – Build or HIIT
Warm-up (No Measure)
200m run
20 Crab toe touches
10 Burpees
Gymnastics
12min:
Ring MU Skill w/ bands (Scale: use ring row technique + transition)
*Stay submax on intensity working on the following:
*Ring Control and stability in the support position
*Skill development in the transition with either ring row to transition or using bands if minimum strength requirement is met (2 strict Ring Dips)
Metcon (AMRAP – Rounds and Reps)
4min AMRAP
400m run
5 muscle ups (scale – 10 transition MU or 10 RR + 10 dips)
-remaining time front rack lunges (115/75)
*Rest 2 min
4min Amrap
20 russian swings
10 single arm front rack cossack squats
1 min plank – both hands on the kB
*Rest 2 min
4 min amrap
400m run
5 muscle ups
-remaining time curtis P’s
Curtis P- Front rack lunge, lunge, push press
HIIT
A. 10min AMRAP:
100 Single Unders
15/10 Cal Row
10 No Pushup Burpees over erg
B. 4min AMRAP
400m run
12 Ring Rows
12 Pushups
-remaining time DB front rack lunges
*Rest 2 min
4min AMRAP
20 russian swings
10 single arm front rack cossack squats
1 min plank – both hands on the kB
*Rest 2 min
4 min amrap
400m run
12 Ring Rows
12 Pushups
-remaining time curtis P’s