TGUs & TBTAs

Competition Class

Strength

Skills&Drills

GYMNASTICS
Accumuate 3min in Handstand hold
L3: Free Standing
L2: On band (place band accross 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)
For Quality (stick to rest structure)
80%+1 best strict HSPU set
rest 1min
60%+1 best strict HSPU set
Rest 45s
40%+1 best strict HSPU set
Rest 30s
ME UB STRICT HSPU (beat last week)
5min to work to deepest 1 deficit kipping HSPU
then 3x33% best HSPU kipping HSPU set @ 1/3 deficit from max
(ex. if you got 30 HSPU in 1min amrap, then do 3 sets of 10 @ 1/3 of best deficit your achieved today)

UPPER STRENGTH
E2M6M
10 DB Bench Press 70/50
8 Pendlay Rows (heavier than last week)

CONDITIONING
6 x 500m @ 2K pace
Rest 1min between efforst

MetCon

CLASS

8min to work to 1RM: 
Turkish Get-up

Tabata
8 Rounds: 20sec work, 10sec Rest
Row or Bike or Ski 
Rest 1min 
KBS 53/35 
Rest 1min 
Box Jump Overs 24/20 
Rest 1min 
Sit-ups 
Rest 1min 
Side Plank (alt rounds L&R)