Thursday 4.8.2021


*Reminder: Our 21-Day #LiveFullRange Challenge starts next week! Join us this Saturday @10am for our first meeting and Nutrition Talk — sign-up via the sheet by clicking here


A. Gymnastics Warm-up
Every minute, on the minute, for 12 minutes:
Minute 1 – Kip Swings x 10-15 reps or Passive Hang x 20-30 seconds
(practice a tight kip motion, initiated by the shoulders, working from arch to hollow)
Minute 2 – Handstand Hold Work x 30-40 seconds
(freestanding or against the wall)
Minute 3 – Roll to Candlestick x 6-8 reps

B. Aerobic Intervals
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 — 300/250 Meter Row or Run
Station 2 — 300/250 Meter Ski or 600/500 Meter Bike Erg
Station 3 — 2 rounds of (4 Ring Rows + 8 Push-ups + 12 Air Squats)

Choose any combination of Row, Run, Ski, or Bike for Stations 1 and 2; distances should be scaled such that each set can be completed in 1:20 or less. For the Ring Rows, use an angle that makes these tough, or elevate the feet on a box if able.


See Coach Jake’s Endurance Programming for this week by clicking here


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