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THURSDAY 180614

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Trunk Twists

Group…

200m Jog

10 Hollow Rocks

10 Supermans

10 Push Ups

5 Burpee Pull Ups

10 Squats

Review Skill work and

 

 

Skill and Strength:

Every 2 minutes, for 12 minutes (two sets of each):

Station 1 – 2 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 2 Minutes of Handstand Walk Practice OR Holds
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 2 Minutes of Muscle-Up Skill Practice OR Pulling strength practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

 

 

Fitness:

Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips

 

Performance:

Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings (32/24 kg)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips

 

Mobility:

Mash Quads

Roll Posterior

Pigeon Stretch

 

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