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FRIDAY 190823

Warm-up:

Individual….

Skip rope 2 minutes
Banded Lats and Shoulders

Group…

Coaches Choice…

 

Skill and Strength:

Every 2 minutes, for 12 minutes (3 sets of each):
Station 1: Muscle-Ups/Chest to Bar/Pull ups x Max Reps in 45 seconds

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

Fitness:

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – Strict Pull-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

 

Performance:

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Mobility:

Mash Lats on Roller
LAX to Shoulders and Traps
Roll Posterior

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