12/17/2024

Gymnastics Skill Session

We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.

Liberty: Zombie Rope Climbs
Freedom/Independence: practice different foot holds and work on improving your descent technique
Compete: practice Legless and/or L-sit

Today isn't about volume. Take your time and work on technique.
(Coaching videos are in the coach notes)

Sadness

Affiliate Compete (RX+)

5 sets (Every 5:00)

18/14 Calorie Air Bike

20 Hang Power Cleans (135/95)

18/14 Calorie Air Bike

Freedom (RX'd)
5 sets (Every 5:00)
15/12 Calorie Air Bike
20 Hang Power Cleans (115/80)
15/12 Calorie Air Bike

Independence
5 sets (Every 5:00)
12/10 Calorie Air Bike
20 Hang Power Cleans (95/65)
12/10 Calorie Air Bike

Liberty
5 sets (Every 5:00)
10/8 Calorie Air Bike
15 Hang Dumbbells Power Cleans (light)
10/8 Calorie Air Bike

• Target time each set: 3:00-3:30 minutes

• Time cap each set: 4 minutes