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MONDAY 181217

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

12 Dislocates

10 Good Mornings

5 Inch Worms in Place

10 Push ups

30 Sec Handstand hold

3 Wall Walks

Review the points of performance for HSPU’s with progressions and get folks moving.

 

Strength and Skill:

On the 8th Day of Christmas our coaches gave to us…a skill session on Handstand push ups.

Take 12 minutes to work on Handstand Push up Progressions and/or inversion.  If you have them attempt some deficits or max sets after refining technique.

 

Fitness:

Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

 

Performance:

Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Compare results to April 9, 2018.

 

Mobility:

LAX to Shoulders/Traps

Roll Posterior

 

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