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MONDAY 170227

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

15 Dislocates

Samson Stretch Static hold 30 sec each side

10 Dive Bomber Push ups

15 Squats

 

Skill Work:

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
OR 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)  OR  45-60 second Nose-to-Wall Handstand Hold

Station 3: Alternating Pistols x 10-14 reps   OR Pistol Progressions 6-8 reps
(if you’re proficient, add weight with a kettlebell)

 

Fitness:

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

 

Performance:

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

**Score as how many rounds completed, if you do everything prescribed it would be a score of 20 Rounds.

 

Mobility:

Mash Lats

Roll Quads and Posterior out

Lax to Pec/Shoulders

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