Gymnastics
6 EMOM:
- 30sec Handstand Hold
- 10 Pistol Squats (5 each leg)
Strength
Shoulder Press
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set (YouTube)
-Rest 2 Minutes between sets-
WOD
“2 Kişilik Takım Antrenmanı”
For Time:
1000-Meters Ergo
15 Wall Walks
1000-Meters Ergo
12 Wall Walks
1000-Meters Ergo
9 Wall Walks
*Ergoyu her bıraktığında 8 Box Jump Overs (60/50 cm)
*Ask your coach for scaling.
Score; Time
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Core
6 EMOM:
- 30-45sec Side Plank R
- 30-45sec Side Plank L
GYMNASTICS CLASS
3-4 Sets
12 Box Assisted Hanging Hollow Rocks
30 Sec. Box Assisted Hanging Arch Hold
10 Banded Hollow Press Down
40 Sec. Handstand Kick-Up + Lower Down Negative
3-4 Sets
12 Seated Straight Leg Band Pull to Toes
15 Banded Kipping
10 Rope Climb Foot Lock & Stand Up
15 V-Sit Up Negative
15 AMRAP
6 Strict Pull Up (s1: Banded, s2:Box Assisted, s3: Australian)
8 Hollow Rocks
10 Air Squats
8 Superman
6 Hand Release Push Ups