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Wednesday 12.5.18

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Part A.
Alternating Tabata for 10 Intervals (5 min)
Interval #1 Med Ball Russian Twist
Interval #2 Air Squat Hold

Part B.
Alternating EMOM until failure
Min #1 – 2 Ring Dips*
Min #2 – 1-2 Rope Climbs

*Keep adding 2 Ring Dips each round until unable to complete the number of reps within the min.

**Weight vest can be added if desired

Modifications = Ring Pushups or H.R. Pushups and/or Strict Pullups x 3-6 reps

Focus Work.
Choose One:

Accessory Strength.
6 Rounds:
6 Deadbug Barbell Floor Press
10 Barbell Row
*Rest 1:00 after rows
*Use the same weight for row and floor press
*Use a weight that is challenging for 6 reps of floor press

Gymnastics Accessory.
Alternating EMOM x 10-12 min
Min #1 – 10 GHD Situps
Min #2 – 5-10 Kipping HSPU

Competitor.
*Week 4-Day 3*

Accessory Strength.
6 Rounds:
6 Deadbug Barbell Floor Press
10 Barbell Row
*Rest 1:00 after rows
*Use the same weight for row and floor press
*Use a weight that is challenging for 6 reps of floor press

Part A.
Alternating Tabata for 10 Intervals (5 min)
Interval #1 Med Ball Russian Twist
Interval #2 Air Squat Hold

Part B.
Alternating EMOM until failure
Min #1 – 2 Ring Dips*
Min #2 – 1-2 Rope Climbs

*Keep adding 2 Ring Dips each round until unable to complete the number of reps within the min.

**Weight vest can be added if desired

Modifications = Ring Pushups or H.R. Pushups and/or Strict Pullups x 3-6 reps

Gymnastics Accessory.
Alternating EMOM x 10-12 min
Min #1 – 10 GHD Situps
Min #2 – 5-10 Kipping HSPU