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26/12/23 Tuesday Workout of the Day

Warm-Up

2 Sets, For Quality

:30 Jump Rope Practice


Gymnastic Skill

Spend 5:00-10:00

Freestanding Handstand Hold Progressions


**Goal is to spend about 5:00-10:00 going over some skills that athletes can use in the EMOM prior to getting into it.


Strength/ Skill EMOM

8:00 minute EMOM

min 1: 5 TnG Deadlifts, @ 60%+

min 2: -Max Freestanding Handstand Hold


*15 KB/DB Deadlift or 40 sec hollow body hold (no equipment)


"Marco Polo"

13:00 minute AMRAP

1 Round of "DT"

3* Wall Walks

50 Double Unders/100 Single Unders


*Wall Walks increase by 2 reps each round



1 Round of “DT” is

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: 155/105lb, 70/48kg


*Alternate for "DT" if no equipment

12 Sit ups

9 Squats

6 Burpees


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose



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