1/30/13 Wednesday
FitCamp
5 minutes: row for max calories
4 minutes: max reps HR push ups
3 minutes: max reps step ups w/ dumbbells or KB, (held farmer carry style)
2 minutes: max reps sit ups
1 minute: max reps Double Unders
*Record total reps from all movements*
Fitness
A1. Deadlift @20×1; 6-8 x 4sets: rest 45sec
A2. Wall Climbs; 3-5 reps x 4, rest 45sec
A3. Double Unders; amrap 45sec x 4; rest 45
+
3 rounds for time:
20 reps Dumbbell Thrusters
20 Sit-Ups
Performance
A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on –
Examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B. 3-minute AMRAP of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 90 sec and pick up where you left off, repeat x4
– OR –
3-minute AMRAP of:
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Rest 90 sec and pick up where you left off, repeat x4
*Score total number of rounds completed.