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THURSDAY 181004

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group….

500m row

3 wall walks

10 donkey kicks

10 hollow rocks + 10 v-ups

5 strict pullups

 

Strength and Skill:

Every 2 minutes, for 12 minutes (3 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
OR
Supine Ring Rows x 10-12 reps @ 2 sec descend

Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
OR
Nose-to-Wall Handstand Hold x 60 seconds

 

Fitness:

Five rounds for max calories/reps of:

30 seconds of Rowing
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

 

Performance:

Five rounds for max calories/reps of:

30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

 

Mobility:

LAX to plantar fascia

Roll Posterior

Banded Shoulders

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