banner

THURSDAY 180719

Warm-up:

Individual….

Row or Bike

Crossover Symmetry

10 Kipping Swings

Group…

200m Jog

10 Dislocates

10 Good Mornings

Shoulder Wall Stretch

3 Wall Walks

5 Strict Pull ups

Review the skill work and progressions

 

Strength and Skill:

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

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Supinated-Grip Pull-Ups x 8-10 reps @ 2 sec descend)

Station 2 – Handstand Walk x 10 meters
(OR Handstand Hold x 45-60 seconds- wall facing if possible)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

Fitness:

Three rounds for time of:

30/20 Calories of Biking
30 Dumbbell Push Presses

Performance:

Three rounds for time of:

30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Time cap of 15 minutes

 

Mobility:

Mash Lats on Roller

LAX to Shoulders

Roll Posterior

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin