Warm-up:
Individual….
Assault Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group….
Banded Lat Stretch
Samson Lunges Down
Bear Crawl Back
10 Hollow to Superman Transfers
10 Kipping Swings
Skill and Strength:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups OR Supine Ring Rows x 10-12 reps @ 2 sec descend
Station 2 – 50-75 Foot Handstand Walk OR Nose-to-Wall Handstand Hold x 60 seconds
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds OR Hollow Hold
(accumulate the time if you’re unable to maintain this position unbroken)
Fitness:
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Strict Pull-Ups x Max Reps
Rest 3 minutes
Performance:
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes
Mobility:
Banded Lat Stretch
Mash Lats on Roller
Roll thoracic Spine on Roller
LAX to shoulders
Box Brief:
*********This weekends schedule due to hosting a coaches seminar:
Friday: 4 and 5pm classes
Saturday no classes
Sunday: 1 and 2pm classes
**********We are nearing the end of the gym build out…..YAY. Thank you for all your patience as things get improved!
**********Intramural Open: Don’t forget to sign up for the draft!