November 27 2018

A) Whiteboard Brief (0:00 – 3:00)
– Skill: Similar work to last week with small variations. Perform the same skill ie. handstand hold
(freestanding or against the wall) or HS walking and work on really reinforcing good movement.
– Metcon: Today’s EMOM will challenge you from head to toe, but ALL sets should be manageable and
you should have enough time to recover between efforts.

B) Warm Up (3:00 – 15:00)
With a light KB, perform the following for :20 on/:10 of (12 total intervals):
1-Arm KB Swing – R
1-Arm KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L
Lateral Burpee over the KB
KB Windmill – R
KB Windmill – L
Goblet Reverse Lunge – R
Goblet Reverse Lunge – L
KB Weighted Situp

Then,
Review Skill/Strength work

C) Strength (15:00 – 35:00)
Gymnastics Skill/Strength
EMOM 10:
ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or freestanding
HS hold)
EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts

D) Metcon (35:00 – 50:00)
EMOM 10:
ODD Minutes: 15 KBS (53, 35)
EVEN Minutes: 5 Strict Chin Ups
Rx+:(10 KB Snatches Each Arm 53/35) (8 strict chin-ups)
L2: (35, 25) (Band Assisted Strict Chin-ups)
L1: (35, 25 Russian Swings) (10 Ring Rows per round)

E) Extra Credit (55:00 – 60:00)
Single Arm OH Banded Tricep Extensions: 3 x 25 each. Rest 30s.