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TUESDAY 170815

Warm-up:

Individual…

Skip Rope 2 minutes

10 Ring Rows

10 Yoga Push ups

Group…

200m Jog

15 Dislocates

10 Matrix Turns

Bear Crawl Down

Ostrich Walks Back

 

Strength and Skill:

Every 90 sec, for 3 sets of each:

Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips)

Station 2: Handstand Walk x 10 meters
(OR 45-60 second Nose-to-Wall Handstand Hold)

Station 3: 2 Rope Climbs
(3 rope climb progressions)

Take 14 minutes to complete.

 

Fitness:

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 15 Lateral Box Step-Overs
Minute 4 – 30-Second Front Leaning Rest on Rings

 

Performance:

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

 

Mobility:

Mash Lats on Roller

Mash Quads

Roll Posterior

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