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8/2/2017-Beginner Workout of the Day

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Wednesday 8/2/2017


Warm-up: 8 Minutes @ Easy Pace:
50′ Inchworm
10 Scapular Pullups
10 Scapular Pushups
10 Hollow Rocks + 0:15 Hollow Hold

Gymnastic Strength: EMOM 10, alternating:
a) 4-8 Strict Pullups, challenging variation
b) 0:30 Handstand Practice

Pullup: Choose from one of the following, listed from highest to lowest proficiency.
-Pronated L-Pull-Up
-Pronated Tuck Pullup
-Pronated Strict Pullup
-Ring Row

Headstand: Choose from one of the following, listed from highest to lowest proficiency.
-Tripod Hold  (Goal: 0:20-0:30 Hold each round)
-Tripod Lift (Goal: 4-5 Controlled Reps each round)
Tuck Headstand (Goal: 0:20-0:30 Hold each round)
– Headstand (Goal: 0:20-0:30 Hold each round)
– Pike Press HeadstandHeadstand (Goal: 4-5 Controlled Reps each round)
– Frog Stand (Goal: 0:20-0:30 Hold each round)

For Time: 3 Rounds For Time:/ TIMECAP: 17:00
Level 3/2/1
25 Weighted Sit-ups/25 Sit-Ups,15 Weighted Sit-ups
3/2 Rope Climbs,2/1 Rope ClimbsRope Climb Sub 
400M or 300M Run