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TUESDAY 20210309

Warm-up

:90 on Bike or Rower @ Moderate Pace
20 Heel Walk Steps
20 Toe Walk Steps
20 Ostrich Walk Steps (Hamstring Stretch)
10 Scorpions
10 Downward/Upward Dog Transitions
Chest Stretch on Rig
:40 Supinated Bar Hang

2 Rounds:
3 Kip Swings
3 Kipping Knee Raises
3 Push-ups


Strength and Skill

Every minute on the minute for 8 minutes alternating between:
Min 1 – 4-6 Barbell Ab Rollouts w/:03 Lowering Tempo*
Min 2 – 5-8 Strict Toes-to-Bar or Lying Toes-to-Rig (Shoulder blades off floor)

* Use abmat or skull pad for your knees–substitution for this movement is a :30 plank if this bothers your midsection.

FITNESS 20210309

AMRAP 20:
6 Pull-ups
8 Kipping Leg Raises
10 Push-ups
48 Speed Steps or Single-Unders

Stimulus: consistent movement at around 70-80% effort–take care of your hands and avoid ripping (AKA using too much chalk). Break up sets as needed.

Scoring: Rounds + Reps


PERFORMANCE 20210309

AMRAP 20:
6 Chest-to-Bar Pull-ups
8 Toes-to-bar
10 Hand Release Push-ups
24 Double-Unders

Stimulus: consistent movement at around 70-80% effort–take care of your hands and avoid ripping (AKA using too much chalk). Break up sets as needed.

Scoring: Rounds + Reps

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