THURSDAY 250904
Burpee Threshold Assessment
1 minute Max effort Burpee
Then
10 minute EMOM
10 Burpee
Today we will be starting the 6 week cycle of our annual Burpee competition.
We will be adding 1 burpee per week until at the end we will complete 150 burpees for time with a 10 minute time cap.
Gymnastics Skill Development with the remaining time today.
Pull-up Progression – beat swing → kipping pull-up → butterfly pull-up drills
Bar Muscle-up Progression – jumping bar MU → banded MU transitions → hip-to-bar pull
Handstand Hold / Walk – wall walk → wall hold → shoulder taps → short walks
Accessory Work – strict pull-up work – weighted or banded – pike push-ups or strict DB press
Skill comes from consistency, not intensity. Every rep is a step forward.
_______________
Thursday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
430PM – Workout of the Day