Strength and Skill Work

Strength Download Week #4

Shill Work Week #6

PLEASE TAKE SOME TIME THIS WEEK TO TEST WHERE YOU ARE AT IN YOUR PROGRESS TOWARD YOUR GOALS.

Gymnastics / Body Weight Goals

Push Up Work
50 Perfect Pushups to a bar across the rack if you are working towards getting your first one. Find the right height for the bar so that it is difficult but not impossible. If you have push ups then do 3 rounds of banded drop sets (Blue, Red, Purple, None)

Handstand Work
3 Rounds Max Reps No Kipping at whatever level you are currently at. 2 x Max Time in Handstand hold

Core Work
50 Back Extensions, 200 ft. Scooter walk with 25/10 lb DB’s

Met Con Goals

3 x 1 Mile Run / 5:00 Rest

10 Rounds of 10 Calories Airdyne / 3 Burpees

500, 100, 250, 1000 m Time Trials Resting only 1:1 ratio before doing the next distance

Weightlifting Goals

Find a 20RM Back Squat

3 x 5 Front Squat with 5 Sec. pause at the botttom

200 m Overhead Walking Lunges