WORKOUT OF THE DAY
Specialist Sundays (11 am - Noon)
24 x 12 seconds on : 20 seconds off, rotate between:
Chin over the bar hold
*Increased time & increase rounds on last week
"Tabata Something else"
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
- Air Squat
Competition Class (9.30 – 11 am)
A) Strength in Depth Q.2
B) Gymnastics Conditioning
Every minute, for 14 minutes, alternate between:
Odd minutes: Muscle-ups @ 30% of max set
Even minute: Row/Bike @ easy to moderate pace
Engine Work (8.30 – 9.30 am)
Every 2 minutes for 20 minutes, alternate between:
Dumbbell DT (12 Deadlift + 9 Hang power clean + 6 Shoulder to overhead)
MOBILITY DRILL OF THE WEEK