A) Whiteboard Brief (0:00 – 3:00)
– Skill: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals.
– Metcon: Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.
B) Warm Up/Mobility (3:00 – 15:00)
PVC Game
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups
*Progressively make the PVC game harder so you have at least 4 drops
Then, 400 Meter Run
C) Skill (15:00 – 30:00)
Gymnastics Skill Work
3 Rounds for Quality:
12s L-Sit Hold
12s Ring Support
25s Handstand Hold or Walk
D) Metcon (30:00 – 60:00)
5 Rounds of:
Run 400 Meters
12 Burpees to your Plate
L3: (35, 15)
L2: (25, 10)
L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees) 25:00 Cap
E) Extra Credit (After class)
5 Minutes of ”Recovery” work ie.
Bike, Jog, Light sledpull powerwalk done at a conversational pace.