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TUESDAY 180220

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Hollow Rocks

Group…

10 Dislocates

10 Matrix Turns

10 Good Mornings

Bear Crawl Down

Ostrich Walks Back

5 Burpees

10 Squats

5 Dive Bomber Push ups

Review movements….

 

Strength and Skill:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 (controlled)
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 2 sec descend
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

 

Fitness:

Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

 

Performance:

Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

 

Mobility:

LAX to traps and shoulders

Banded Lats

Roll Posterior

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