Wednesday – Purpose / Achievement


– Skill: We’ll review all static holds and then run through 3 rounds for quality. Take the time to focus on position.

– GPP: Today’s work is not for score so if you need to increase your rest intervals do so. Do not underestimate this work today. This work is very important for building your base and improving your capacity.


Gymnastics Skill Work

3 Rounds for Quality:


30s Tuck Hold or 10-15s L-Sit Hold

15-30s Ring Support

10 Alternating Pistols


25 Minutes of:

1a) Heavy Sledpush x 50m. Rest 60s.

1b) Single Arm Farmer Carry x 50m each. Rest 60s

1c) Double DB Rows x 10. Rest 60s.

*Alternate Option for Sledpush = Alt. Weighted Step-ups x 20 reps


2 Rounds of:

Banded Hip Flexor Pulls x 25 each

Single Leg Banded Leg Curls x 50 each

Rest as needed.

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