A. Gymnastics EMOM 12
- 10 Beat Swings with towel between feet
- :30 Wall Facing Hand Stand Hold
- :20 Top Support on Rings + :10 Bottom Support on Rings
M:
Engine Builder; choose 2/3 cardio machines and perform the assigned calories on both inside of the 2:30.
E:2:30 x 12 (30 mins)
15/12 Cal Bike/ski/row
15/12 Cal bike/ski/row
Program Notes:
Today we are working on some technique peices for gymnastics. Practicing these basic moves will help us progress our gymnastics or make us more efficient with better technique.
Metcon intention/notes :
The metcon today is a 30 min interval peice. Power repeats. Hit every set hard and fast and hang on. Let’s see how long you can keep up your power. There is nothing fancy about this work but it has many benefits.
Mental toughness, endurance, stamina will all be gained by performing work like this.
Your results will depend upon your efforts. Push yourself and remember intensity is relative to each individual. Don’t worry about your neighbor. Just work hard and do YOUR best.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Use gymnastics movements that you can perform with sound technique.