Monday, October 8, 2018


5:00 AMRAP
:20 Support Hold on Rings
:20 Dead Hang on Bar (Weighted if you can but must hold for the full :20)
Accumulate 5:00 in a Hollow Hold
-Aim for longer full holds rather than holds in progression positions unless needed because low back in not in contact with the ground
*Each Break Complete :20 Down Dog + :20 DB Shoulder Opener with Elbows on Bench

"Bend and Snap"
For Time:
DB Thrusters (50/35)
Burpee Box Jumps (24/20)

A Tip For Today
Over the past six weeks of gymnastics training, hopefully you have noticed that not only is your gymnastics improving but it is also improving your metabolic conditioning.  For example, if your arch and hollow have improved, you should find that your burpees become more efficient.  Having a stronger core also transfers over to your barbell movements.  Perhaps it has taught you proper midline bracing or proper shoulder activation.  All of this works together.  Being able to move your own body through space is a strength you want to maintain for the rest of your life.