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MONDAY 170123

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!

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