Warm-up
2 Minutes on Bike or Rower
2 Rounds:
5 V-ups or Tuck-ups
5 Plank Walk-out to Push-up
10 Air Squats
Supine (Lying) Twist Stretch
Wrist Stretch
Seated Forward Fold Stretch
Strength and Skill
Every minute on the minute for 10 minutes:
:20-30 Handstand Hold Against Wall (or Pike Hold, Feet Elevated Pike Hold, Double Dumbbell Overhead L-Seated Hold)*
* In all variations focus on keeping your ribcage down, full extension of your elbows, quads and glutes engaged, and your hands (or weights) being stacked directly on top of your shoulders.
FITNESS 20201208
For time with a 25 Minute Time Cap:
Bike .6 Mile
3 Rounds
10 Burpees to 45# Plate
15 Sit-ups
20 Air Squats
Bike .9 Mile
3 Rounds
10 Burpees to 45# Plate
15 Sit-ups
20 Air Squats
Bike 1.2 Mile
Scoring: Time
PERFORMANCE 20201208
For time with a 25 Minute Time Cap:
Row 500M
3 Rounds
10 Target Burpees*
15 Sit-ups
20 Wallballs (20/14#)
Row 750M
3 Rounds
10 Target Burpees
15 Sit-ups
20 Wallballs (20/14#)
Row 1000M
* Target burpees are to a bar height you must jump to reach (ideally 4-6″ above extended arms overhead)
Scoring: Time
Read more
SATURDAY 20210417
FRIDAY 20210416
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