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TUESDAY 170307

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

Banded Lat Stretch

10 Scap Push ups

10 Yoga Push ups

Review the Rope Climb Clamp

 

Skill and Strength:

Every 5 minutes, for 15 minutes (one set of each):

Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

 

Fitness:

For max reps:
3 Minutes of Assault Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups or L-Seated DB Presses
3 Minutes of Rowing (or Assault Bike)
3 Minutes of Stationary Dips
3 Minutes of Push-Ups

 

Performance:

For max reps:
3 Minutes of Assault Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups
3 Minutes of Rowing (or Assault Bike)
3 Minutes of Ring Dips
3 Minutes of Push-Ups

 

Mobility:

Roll Posterior

Banded Hamstrings

Banded Lat Stretch

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