1. Gymnastics Conditioning
15 Strict Handstand Push-ups 
rest 1 min
12 Strict Handstand Push-ups 
rest :45
9 Strict Handstand Push-ups 
rest :30
6 Strict Handstand Push-ups 
rest :15
6 Strict Handstand Push-ups

“Cement Mixer” 

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc. Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number. 

12 comments (Add your own)

1. wrote:
When some one searches for his necessary thing, therefore he/she wishes to be available
that in detail, therefore that thing is maintained
over here.

Sat, October 6, 2018 @ 8:08 PM

2. wrote:
Nice blog here! Also your website loads up very fast!

What web host are you using? Can I get your affiliate link to your host?
I wish my website loaded up as fast as yours lol

Mon, October 8, 2018 @ 11:46 AM

3. wrote:
An impressive share! I have just forwarded this onto a co-worker who was doing a little homework on this.
And he actually ordered me lunch due to the fact that
I found it for him... lol. So let me reword this.... Thanks for the meal!!

But yeah, thanks for spending time to talk about this topic here on your web page.

Sat, October 27, 2018 @ 8:50 AM

4. wrote:
Descargar facebook
I visited various blogs however the audio feature for audio songs current at this
site is really excellent. Descargar facebook

Fri, November 2, 2018 @ 8:19 AM

5. wrote:
This design is wicked! You obviously know how to keep a reader entertained.
Between your wit and your videos, I was almost moved to
start my own blog (well, almost...HaHa!) Excellent job. I really loved what you had to
say, and more than that, how you presented it.
Too cool!

Sun, November 18, 2018 @ 5:24 PM

6. wrote:
It's a pity you don't have a donate button! I'd certainly
donate to this excellent blog! I guess for now i'll settle for bookmarking and adding your RSS feed to my
Google account. I look forward to fresh updates and will talk about this
blog with my Facebook group. Talk soon!

Thu, April 11, 2019 @ 5:34 PM

7. wrote:
I would like to thank you for the efforts you've put in penning this
website. I'm hoping to view the same high-grade blog posts from you later on as well.
In truth, your creative writing abilities has inspired
me to get my very own website now ;)

Sun, May 5, 2019 @ 3:16 PM

8. wrote:
Greetings from California! I'm bored to tears at work so I decided to check out
your website on my iphone during lunch break. I really like the information you provide here and can't wait to
take a look when I get home. I'm amazed at how quick your blog loaded on my phone ..
I'm not even using WIFI, just 3G .. Anyways, good blog!

Wed, May 15, 2019 @ 12:16 PM

9. wrote:
I've been surfing online more than 3 hours today, yet I never found any interesting
article like yours. It's pretty worth enough for me.

In my view, if all web owners and bloggers made good
content as you did, the web will be much more useful than ever before.

Tue, May 28, 2019 @ 9:20 PM

10. wrote:
I got this website from my buddy who shared with me about this web site and now
this time I am browsing this web page and reading very informative articles here.
natalielise plenty of fish

Mon, July 22, 2019 @ 2:11 PM

11. wrote:
It's impressive that you are getting ideas from this
article as well as from our argument made at this time.

Wed, September 25, 2019 @ 3:35 PM

12. wrote:
constantly i used to read smaller content that
also clear their motive, and that is also happening
with this paragraph which I am reading here.

Sun, November 10, 2019 @ 4:22 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us

144 Eastern Blvd.
Watertown, NY 13601
(334) 467 7048

The Best Way to Reach Us: 

Send us a message on our Facebook Page.. all of our coaches will receive the notification and will get back to you ASAP ! 


Map - Location