081025

GYMNASTIC SKILL

9 EMOM

1st: 1 Wallwalk and 30 sn Single Leg HS Hold (S1: Box assisted Wall Walk and Pike Hold)

2nd: 30 Sec Hallow Hold

3rd: 30 sec DeadHang

ACCESS

4 SETS

10 Db Z Press

10 DB Bent Over Row

10 Zottoman Curls

WOD 12 AMRAP

150 Single Unders

20 KB Swings

10 Single KB Front Rack Box Step Ups

100 Single Under

20 KB Swings

15 Single KB Front Rack Box Step Ups

50 Single Under

20 KB Swings

20 Single KB Front Rack Box Step Ups

____________________________

Hips Dont Lie

Strength: 4 sets: Time Cap 12min. (RPE:8.5)

1. BB Hips Thrust 8 resp

2. BB Sumo Squats 8 reps

Acc.Work 3 sets: Time cap 15min.

1. Hamstring Curls 12-15
2. Toe Elv. Roman.DL 12-15
3. Band. Kick Back 10+10

TABATA:

1. Squat Jumps to Plate
2. Monster Walks
3. Alt legs Curstly Lunges
4. Hollow Posetion Flutter Kick

Strength Class

Close Grip Bench Press
%80 5×5

Pause Back Squat
%55 3×12

Strict Overhead Press
%50 4×8

3×12 Superset
Half Kneeling Single Arm Arnold Press
Front Foot Elevated Split Squat

2×12 Superset
GHD Sit Up
GHD Back Ext.

2×12 Superset
DB Cuban Press
Banded Triceps Ext.