Wednesday June 19th 2019

By June 18, 2019Workout of the Day

Wednesday

A.
Gymnastics Level 1, 2, 3, 4

B.
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

Boom Lite

Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Bear Crawl x 30 seconds + Broad Jumps x 5 reps

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips

Boom Fitness