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WEDNESDAY 180214

Warm-up:

Individual….

Row 500M

Crossover Symmetry

10 Hollow Rocks

Group…

15 Dislocates

10 Good Mornings

10 Yoga Push ups

Review the Skill work and use it as an active warm up…

 

Strength and Skill:

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps OR on a Box
Interval 2 – Wall Climb x 4 reps OR 40 Sec handstand hold on the wall
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps  OR Scaled Pull ups
Interval 4 – Ring Dips (with or without scaling option) x 12 reps OR Full support hold on Rings

 

Fitness:

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters
L-Seated Dumbbell Press x Max Reps

Rest 3 minutes between sets.

 

Performance:

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

 

Mobility:

Banded Lat Stretch and Shoulders

Roll Posterior

Banded Hamstrings

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