Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Quality Circuit — 4 Rounds
- 8 single-arm DB floor press/ ide
- 10 ring rows
- 8 half-kneeling single-arm DB press/side
- :30 suitcase carry/side
RPE 6–7
Skill
10 minutes of gymnastics practice
Athletes choose a level:
- Hollow/arch positions
- Kipping mechanics
- Toes-to-bar drills
- Handstand holds/walk practice
This is practice, not accumulated volume.
Partner Conditioning — “You Go, I Go”
15 Minutes
Partner A:
- 6 DB snatches
- 6 burpees
- 8 sit-ups
Then Partner B.
Keep individual rounds short and smooth.
Quality Circuit — 4 Rounds
- 8 single-arm DB floor press/ ide
- 10 ring rows
- 8 half-kneeling single-arm DB press/side
- :30 suitcase carry/side
RPE 6–7
Skill
10 minutes of gymnastics practice
Athletes choose a level:
- Hollow/arch positions
- Kipping mechanics
- Toes-to-bar drills
- Handstand holds/walk practice
This is practice, not accumulated volume.
Partner Conditioning — “You Go, I Go”
15 Minutes
Partner A:
- 6 DB snatches
- 6 burpees
- 8 sit-ups
Then Partner B.
Keep individual rounds short and smooth.
Quality Circuit — 4 Rounds
- 8 single-arm DB floor press/ ide
- 10 ring rows
- 8 half-kneeling single-arm DB press/side
- :30 suitcase carry/side
RPE 6–7
Skill
10 minutes of gymnastics practice
Athletes choose a level:
- Hollow/arch positions
- Kipping mechanics
- Toes-to-bar drills
- Handstand holds/walk practice
This is practice, not accumulated volume.
Partner Conditioning — “You Go, I Go”
15 Minutes
Partner A:
- 6 DB snatches
- 6 burpees
- 8 sit-ups
Then Partner B.
Keep individual rounds short and smooth.