08 Apr 2018 – Reminder: Join us for Ping Pong at Bounce

We can't wait to play some ping pong this Saturday!
Get all the details here and don't forget to sign up via Team up here.

WORKOUT OF THE DAY

Women's Only Class (11 am - Noon)

A) Gymnastics

A1) 3 sets of max strict chin/pull-ups, rest as needed

A2) Back to wall handstand hold: 5 x 30-45 seconds

* Try to incorporate some balance work by bringing one foot away from the wall
* Important to maintain hollow body positions


A3) Balance drills
5-10 spotted freestanding handstand holds

A4) 3-5 sets:
5 Ring v-outs, slow and controlled
10 Push-up shoulder taps with 3 second holds
30 Second hollow hold
30 Second arch hold

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Overhead squat: 5 x 3, with 3 second hold

A2) Muscle snatch: 5 x 3

A3) Snatch deadlift + Dip snatch: 5 x 1+1

Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off
1000m Row
30 Wall balls (9/6 kg)
15 Dumbbell power cleans (22.5/15 kg)
In remaining time:
AMRAP double unders