Warm-up:
Individual…
Row 2 Minutes
Crossover Symmetry
15 Hollow Rocks
Group….
Banded Lat Stretch
Samson Lunges Down
10 KB Halos each way
10 Band Pull a parts (light Band)
2 Wall Walks
Strength and Skill:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your third set) OR Supine Ring Rows x 10-12 reps @ 2 sec descend
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) OR Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken) OR L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Fitness:
Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Squats
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.
Performance:
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.
Mobility:
Roll Posterior
Mash Psoas on KB handle
Mash Lats on Roller
Box Brief:
******We will be holding two classes on Monday, January 16th.
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SATURDAY 20210417
FRIDAY 20210416
