Box Brief:
Summer Schedule is Live
Skill
Gymnastics Skill (Week 2)
16min EMOM
Min 1. Toes to Bar: 4 x 60s of Practice or Volume Accumulate
Min 2. Rest
Min 3. Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation
Min 4. Rest
Intent: Intent: Final week of Skill work with T2B/Handstand. Work on really refining both movements today
16min EMOM
Min 1. Toes to Bar: 4 x 60s of Practice or Volume Accumulate
Min 2. Rest
Min 3. Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation
Min 4. Rest
Intent: Intent: Final week of Skill work with T2B/Handstand. Work on really refining both movements today
Metcon
27-21-15-9
T2B
After each round complete 30/20 Cal Assault Bike
50′ DB Front Rack Lunge (50,35)
Rx: (45,25)
L2: (K2E(35,20)
L1: (Kipping Knee Raises)(25,15)
*sub cal row/ski erg for bike
T2B
After each round complete 30/20 Cal Assault Bike
50′ DB Front Rack Lunge (50,35)
Rx: (45,25)
L2: (K2E(35,20)
L1: (Kipping Knee Raises)(25,15)
*sub cal row/ski erg for bike
With 72 toes to bar in today’s workout, athletes should choose weights that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and goblet walking lunges for a total of four sets. Looking for athletes to choose a weight on the goblet lunges that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break.
Finisher
Accumulate:
100 Banded Leg Curls
100 Banded Leg Curls