banner

MONDAY 200203

Warm-up:

Individual…

Foam Roll Upper Back and Posterior
Bike 2 minutes

Group….

15 Disclocates
10 Good Mornings
10 Matrix Turns
10 Leg Swings

Then….

30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups (Increasing to C2B if planning to do Muscle Ups)
10 seconds Assault Bike
3 Pull-Ups (Increasing to Muscle Ups)

Followed by….

EMOM for 8 minutes:

2 Power Cleans building in weight
2 Box Jumps building in height

Fitness:

Complete as many rounds and reps as possible in 18 minutes of:
5 Strict Pullups
8 DB Alternating Snatches
24/18 Cal on Bike
13 Burpees

Performance:

“Mamba & Gigi”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
13 Burpees

The “Mamba” workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.

Mobility:

Mash Lats and Posterior on Roller
LAX to Pecs and Feet
Couch Stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin