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WEDNESDAY 180117

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

15 Hollow Rocks

Group…

15 Dislocates

10 Good Mornings

10 Trunk Twists

10 Matrix Turns

10 Slow Push ups

Bear Crawl Down

Zombie Walks Back

2 Wall Walks

Review movements…

 

Strength and Skill:

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)  OR Supinated-Grip Pull-Ups x 8-10 reps @ 2 sec descend

Station 2 – Handstand Walk x 10 meters OR Handstand Hold x 45-60 seconds
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

Fitness:

Three rounds for time of:
25/20 Calories of Biking
30 Kettlebell Swings

Performance:

Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Time cap of 15 minutes.

 

Mobility:

Mash Lats on roller

LAX to Pecs/Shoulders

Roll Posterior

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