Thursday May 14th
Technique Classes this week are on Gymnastics on Thurs & Sat

Warm-up

4 rounds

3x Inch worm hold gymnastic plank 3 secs
6x Air squat (pause in bottom open up hips)
9x Burpees

Metcon (Time)

3 rounds for time:

10x Pullups / Inverse Rows
20x Pushups
30x Sit-ups
40x Thrusters(1 arm, alt every 10 reps, or 2 arms if you have the equipment)
30x Sit-ups
20x Pushups
10x Pullups / Inverse Rows

rest 3 min between round

———–

Scaled/Silvers:
3 rounds for time:

10x Bent Over Rows
15x Pushups to object or on knees
20x Situps
30x Thursters or Air Squats
20x Situps
15x Pushups to object or on knees
10x Bent Over Rows

rest 3 min between round”

Strict strength fun, we have 3 rounds with a 3 minute rest between rounds. 3 minutes should be just long enough to let you recover, we’re aiming for consistency across each round, they should all be about the same time, give or take so really push yourself. If you don’t have somewhere to do pullups then it’s the inverse row for you, you should have a cosy little place all picked out by now. Push ups can be gymnastic, normal or on your knees but stay with the same movement for every round, remember consistency. Situps shouldn’t be a problem for any of you, just pop something in the small of your back, a folded towel works well, so that you can maintain the arch. The bad part of all of this is the thrusters you want to aim for unbroken, your legs will get a long rest before they have to work again so be brave, I know you can do it. Your thrsters can be done with a barbell, 2 DBs or a sibngle DB/KB, single arm change every 10 or 20 reps, the choice is yours.

Times/Reps
6 minutes a round is top end.
7-9 average
9+ for lower end.
Expect this to take 20-30 minutes with rest.