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FRIDAY 180824

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Kipping Swings

Group…

200m Jog

Banded Lat and Shoulders

3 sets of:

15 Second Bike sprints at 80% effort

5 Strict Pullups

Rest 30 seconds after Pullups

Then…

Review Skill work and get started

 

Skill and Strength:

Every 90 seconds, for 3 sets of each:

Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR Stationary Dips x 10-12 reps @ 2 sec descend)
Station 2: Handstand Walk x 10 meters
(OR Nose-to-Wall Handstand Hold x 60 seconds)
Station 3: Alternating Pistols x 16-20 reps
(OR DB Row x 8 reps each side @ 2 sec descend)

 

Fitness:

Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 4 – 30-Second Front Leaning Rest on Rings

 

Performance:
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

 

Mobility:

Roll Posterior

Mash Lats on roller

LAX to Shoulders and feet

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