Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

Samson Lunges Down

Zombie Walks Back

Pigeon Stretch

Cobra Pose

10 Hollow to Arch transitions

8 Inch Worm Spiderman Push ups

Review the Kipping swing progression as a group + Knees to Elbow + Toes to Bar

 

***On the 8th day of Christmas our coaches gave to me, a Toes to Bar skill session and a 20 minute AMRAP.

Strength and Skill:

Take 10 minute to work on Toes to Bars….

Go for  a max set, record reps.

Fitness:

AMRAP 20:
30 Dumbbell Snatches Alternating
30 Box Step Ups (24/20)
30/21 Calorie Bike or Row
30 V Ups

 

Performance:

AMRAP 20:

30 Dumbbell Snatches Alternating (50/35)
30 Box Jumps (24/20)
30/21 Calorie Bike or Row
30 Toes to Bar

 

Mobility:

Roll Posterior

LAX Plantar Fascia

Cobra Pose

KB handle to Psoas

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020