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THURSDAY 20201112

Warm-up

Tabata Jump Rope (8 rds :20 on :10 off)
Single unders
Speed steps
Single leg single unders (right)
Single unders
Single leg single unders (left)
Single unders
Speed steps
Double-unders or DU attempts

Calf Stretch on rig
10 Internal and External Hip Rotations (Stepping over invisible line)
Supine Twist Stretch
Arm Circles (Forward, Reverse, Crossbody)
2 Rounds:
5 Strict Press/arm (light-moderate dumbbell)
5 Burpees


Strength and Skill

EMOM 16:
Min 1 – :30 Max Effort Strict Handstand Push-ups (or handstand hold, or L-seated dumbbell press)
Min 2 – 200′ Single Arm Overhead Carry (Left)*
Min 3 – 200′ Single Arm Overhead Carry (Right)*
Min 4 – Rest

* As heavy as possible with one kettlebell or dumbbell. Focus on maintaining upright torso, arm in line with body, elbow fully extended, and keeping ribcage down. 100′ = roughly down the rig and back, 200′ = down and back twice.

Overhead carries strengthen your lockout position in overhead movements, improve overhead mobility, and help you learn to stabilize your core at end range.


FITNESS 20201113

As many rounds and reps as possible in 12 minutes:
6 Burpees to 45# Plate
12/10 Calorie Row
30 Double-unders (Or 60 single-unders, 60 plate-taps)

Scoring: Rounds + Reps


PERFORMANCE 20201112

As many rounds and reps as possible in 12 minutes:
5 Burpee Box Step-overs (24/20″)
10/8 Calorie Bike
30 Double-unders

Scoring: Rounds + Reps

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