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WEDNESDAY 200819

Warm-up

200m Jog
15 Dislocates
10 Good Mornings
Banded Lat and Shoulder Stretch
Downward Dog Hold
Upward Dog Hold
10 Hollow Rocks
10 Super mans
10 Scap Pullups
5 Strict Pullups
30 Sec Handstand hold on the wall or Pike Pushup hold
200m Jog

Review the skill work stations for the day and then prep to get started


Strength and Skill

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups or Pull Ups Practice

Station 2 – 50-75 Foot Handstand Walk or Handstand Holds- Focus on balance
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds or 20 Abmat Situps or 15 GHD Situps
(accumulate the time if you’re unable to maintain this position unbroken)

**The goal for this session to to practice skilled movements while getting coaching feedback. To try things you may not normally try during a workout.


FITNESS 200819

Two rounds for time of:

25/20 Calories of Rowing
800 Meter Run
12 Strict Pull-Ups

PERFORMANCE 200819

Two rounds for time of:

25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes


At Home Warm-up

Two sets of:

60 Seconds of Sampson Pulses Each Leg
30 Seconds of Squat + Standing Oblique Crunches
30 Seconds of Side Plank Hip Bounces Each Side
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
30 Seconds of Speed Skaters
30 Seconds of Standing Plate Chest Presses
30 Seconds of Shoulder Tap + Push-Up
60 Seconds of Robotic Dog


V-Ups rep it out

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps as possible in 90 seconds of:
50 Lateral Line Jumps, Running Man Line Jumps, or Criss Cross Line Jumps
10 Backpack Bent Over Rows
Max Reps V-Ups in the Remaining Time

Rest 30 seconds.

Complete as many rounds and reps as possible in 90 seconds of:
15 Burpees
Push-Up Plank Hold the Remainder of the Time

Rest 30 seconds then repeat for a total of FIVE sets.


Mobility

Mash lats on Roller
Calf Stretch on wall
Banded Shoulders and Lats

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