banner

WEDNESDAY 170111

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.

9:30am (with childcare)
10:30am
**Note these are now coach led classes and not open gym**
**Please reserve your spot in class using zen planner so that we can plan accordingly**

 

Read more

Search

+
WordPress Image Lightbox Plugin