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THURSDAY 160804

Warm-up:

Individual….

Skip Rope for 2 minutes…various styles

Accumulate 30 KB Swings

200m Jog
Group…

Bear Crawl Down

Backwards Bear Crawl Back

Samson Lunges Down

High Knees Back

Broad Jumps Down

Duck Walks Back

10 Yoga Push ups

 

Fitness:

Every 2 minutes, for 12 minutes (2 sets of each):

Minutes 1-2, 7-8: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12: Alternating Pistol Progressions x 6-8 each leg

 

WoD:

Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds

 

Performance:

Every 2 minutes, for 12 minutes (2 sets each):

Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

 

WoD:

Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds

 

Mobility:

Lax to Plantar

Mash Quads with roller

Roll Posterior

Mash Triceps on Racked barbell

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