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THURSDAY 180705

Warm-up:

Individual…

Foam Roll Quads and Lats

Bike or Row for 2 minutes

Crossover Symmetry

Group…

200m Jog

15 Dislocates

5 Inch Worm Pushups

Spiderman Position holds for 1 minute each side working into the hips

5 Burpee Pull Ups

10 Push ups

10 Scorpions

Review the Skill movements with skill suggestions….

 

Strength and Skill:

Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations working for 1 minute or the 2 minutes:

Station 1 – Double Under Practice
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring or Bar Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.
IF you are not there yet then, Tuck Rock to Tuck Sit x 15 reps

 

Fitness:

Three rounds for time of:
600 Meter Run
15 Strict Handstand Push-Ups or L-Seated DB Presses
15 Dumbbell Thrusters

Performance:

Three rounds for time of:
600 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)

Time cap of 18 Minutes.

 

Mobility:

LAX to Shoulders and Plantar Fascia

Roll Posterior

Mash Quads

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