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TUESDAY 180410

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Lat Stretch

Group….

200m Jog

10 Dislocates

10 Good Mornings

10 Burpees

Use the skill work as a continued warm up….

 

Strength and Skill:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds  OR 6-8 Rolls to Candlestick
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters OR 45-60 second Nose-to-Wall Handstand Hold
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

 

Fitness:

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters
Minute 4 – 8-12 Stationary Dips
(add weight if these are easy)

 

Performance:
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Dumbbell Thrusters (50/35 lbs)
Minute 4 – 12 Ring Dips

 

Mobility:

Mash Quads/IT Bands

LAX to Shoulders and Traps

Banded Hamstrings

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