Thursday, February 9, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

  • 300m Run
  • AMRAP Row For Calories
  • AMRAP (3 Burpee, 5 Supine Row, 7  Slam Ball)
  • Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run.  Partners resume where previous partner left off.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

  • 300m Run
  • AMRAP Row For Calories
  • AMRAP (3 Burpee, 5 Supine Row, 7  Slam Ball)
  • Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run.  Partners resume where previous partner left off.

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
EMOM x 6 Sets

  • Minute 1 = 1-3 Ring Muscle Up/Chest to Ring Pull Ups/Transitions
  • Minute 2 = 1-3 Bar Muscle Up/Chest to Bar Pull Up
  • Minute 3 = 3-6 Handstand Push Ups
  • Minute 4 = 4-7 Toe to Bar
Additional:
  • 10 Minutes Mobility

 

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Wednesday, February 8, 2017

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Skill:

WOD:
A) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. (Total)

C) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Skill:

Brenda’s B-Day WOD:
 A) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. (Total)

C) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

5 Sets:

  • Double KB overhead carry x 10 yards 30 seconds rest between sets. Go as heavy as capable while maintaining good form and straight elbows.

Skill:

WOD:
3 Separate 5 Minute Windows

A) For Time:

  • 40/30 Calorie Bike/Row (Men/Women calories)

In Remaining Time:

“Isabel”

  • 30 Snatches 135/95

Rest 5 Minutes

B) For Time:

For Time:

  • 30/20 Calorie Bike/Row

In Remaining Time:

“Grace”

  • 30 Clean and Jerks 135/95

Rest 5 Minutes

C) For Time:

  • 20/10 Calorie Bike/Row

In Remaining Time:

  • 25 Thrusters 135/95

*Scale weight to something that fresh you can do 12 unbroken snatches with FRESH. This is important to meet the stimulus. If you don’t finish the work within the time window you are missing the point. You don’t have to cycle that big of sets to be successful but use that as a preface. Same with part B, and the goal with C is to feel heavy while fatigued and be able to push for an unbroken set. The bike/row pace must be aggressive to make it with time to rest.  Each piece is 5 minute, not more.

Additional:
  • Mobility

 

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Tuesday, February 7, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

WOD:
AMRAP in 20 Minutes:

  • 20 Split Squat Switch
  • 10 Handstand Push Ups
  • 10 Toe to Bar
  • 15 Box jump (must step down) 24/20
  • 10 Chest to Bar Pull Up
  • 20 yard Handstand walk (30 Seconds HS Hold against wall/Bear Crawl)
  • 20 Sit Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

WOD:
AMRAP in 20 Minutes:

  • 20 Split Squat Switch
  • 10 Handstand Push Ups
  • 10 Toe to Bar
  • 15 Box jump (must step down) 24/20
  • 10 Chest to Bar Pull Up
  • 20 yard Handstand walk (30 Seconds HS Hold against wall/Bear Crawl)
  • 20 Sit Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

A) For Time

  • 20 Push Jerk with heaviest weight used from last week

B) 3 Sets:

Tng Sumo Deadlift High Pull x 10 @135/95

Skill:

WOD:
AMRAP in 20 Minutes:

20 Split Squat Switch
20 Handstand Push Ups
20 Toe to Bar
20 Box jump (must step down) 24/20
20 Chest to Bar Pull Up
20 yard Handstand walk
20 GHD Sit Up

Additional:
  • Mobility
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Monday, February 6, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

18-15-9-6

  • 20-18-14-12 (10 yard shuttle runs)
  • DB Thruster
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

27-21-15-9

  • 20-18-14-12 (10 yard shuttle runs)
  • DB Thruster 45/30

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) As Long as Possible (Every 90 Seconds)

  • 3 Tng Snatch

*Start 95/65 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

B) 4 Sets:

  • Clean High Pull x 3 100,100,103,103%

C) 4 Sets:

  • Back Squat x 2 (Build to Heavy 2)

Skill:

WOD:
For Time:

27-21-15-9

  • Row For Calories
  • DB Thruster 50/35
Additional:
  • Mobility

 

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Saturday, February 4, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 40 Medball Sit Up Tosses
  • 40 Pull Ups
  • 40 DB Clean
  • 40 DB Shoulder to Overhead
  • 40 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 50 Medball Sit Up Tosses
  • 50 Pull Ups
  • 50 DB Clean
  • 50 DB Shoulder to Overhead
  • 50 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 60 Medball Toe to Bar
  • 40 Ring Muscle Up
  • 50 DB Ground to Shoulder 50/35
  • 60 DB Split Jerk Alternating Feet
  • 80 Pull Ups
Additional:
  • Accumulate 20x complex alternating KTE -> kipping pull up (so 40 total reps: 20 KTE and 20 PU)
  • Rest 1-2 minutes then start grinding out
  • Accumulate 20x complex alternating kipping TTB -> kipping CTB pull up (so 40 total reps: 20 TTB and 20 CTB PU)
  • Rest 1-2 minutes then start grinding out…
  • Accumulate 50 HSPU

 

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Friday, February 3, 2017

Essentials

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

Strength:

5 Sets:

  • Deadlift x 5

Skill:

WOD:
AMRAP in 13 Minutes: 

  • 35 Deadlift
  • 35 Wall Ball
  • 35 Box Jump Overs
  • 35 Push Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

Strength:

5 Sets:

  • Deadlift x 5-4-3-2-1 (Work Up to a Heavy Single NOT Max)

Skill:

WOD:
AMRAP in 13 Minutes: 

  • 55 Deadlift 225/155
  • 55 Wall Ball
  • 55 Box Jump Overs
  • 55 Handstand Push Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

Strength:

A) Build to a 2 TnG max; quickly – one miss allowed. Number of sets dependent on person.

B) 4 Sets:

  • Snatch Grip Deadlift x 2

Perform After WOD

C) 3 Sets:

Front Squat

  • Sets 1 = 3
  • Sets 2= 2
  • Set 3 = 1

Weighted Muscle Up

  • Sets 1 = 3
  • Sets 2= 2
  • Set 3 = 1

*Use heaviest weight as long as form is good and you’re able to complete the given rep scheme.

Skill:

WOD:
16.4

AMRAP in 13 Minutes: 

  • 55 Deadlift 225/155
  • 55 Wall Ball
  • 55 Calorie Row
  • 55 Handstand Push Ups
Additional:
  • Mobility

 

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Thursday, February 2, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
With a Partner Perform For Time:

P1/P2

  • Ball Slam 1 to 10 30/20
  • Sit Up 2 to 20
  • Swing: 2 to 20 55/35

*Partners alternate given rep scheme and must complete all reps of given movement before moving on to next exercise.  For example P1 performs 1 Slam ball, P2 performs 1 SB, P1 performs 2 SB, then P2 does the same.  This pattern continues until both partners have completed 10/10.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
With a Partner Perform For Time:

P1/P2

  • Ball Slam 1 to 10 30/20
  • Sit Up 2 to 20
  • Swing: 2 to 20 55/35

*Partners alternate given rep scheme and must complete all reps of given movement before moving on to next exercise.  For example P1 performs 1 Slam ball, P2 performs 1 SB, P1 performs 2 SB, then P2 does the same.  This pattern continues until both partners have completed 10/10.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

  • 10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend
  • 20 pirouette 180
  • 30 bar muscle ups
  • 40 jumping ring muscle ups
  • 50 meters handstand walk form focus
  • 60 bottom of ring dip swings
  • 70 Toe to Bar
  • 80 low amplitude ring swings with false grip
  • 90 handstand weight shifts facing wall (each shift = 1 rep)
  • 100 Arch hollows
Additional:
  • 10 Minutes Mobility

 

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Wednesday, February 1, 2017

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • Hang Power Clean + Front Squat + Clean

* Goal to increase 5-10# from last week.

B) 3 Sets:

  • 6-8 Hip Extension  + 20 Seconds Iso Hold at top
  • Single Leg Heel on Bench Hip Bridge x 10 ea.

C) 3 Sets:

  • 12 Alternating Weighted Kossack Squat
  • 50 yard Single Arm Overhead Carry
  • 30 Seconds Double KB Front Rack Hold

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • Hang Power Clean + Front Squat + Clean

* Goal to increase 5-10# from last week.

B) 3 Sets:

  • 6-8 Hip Extension  + 20 Seconds Iso Hold at top
  • Single Leg Heel on Bench Hip Bridge x 10 ea.

C) 3 Sets:

  • 12 Alternating Weighted Kossack Squat
  • 50 yard Single Arm Overhead Carry
  • 30 Seconds Double KB Front Rack Hold

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

3 Sets:

  • 12 Alternating Weighted Kossack Squat
  • 50 yard Single Arm Overhead Carry
  • 30 Seconds Double KB Front Rack Hold

Skill:

Adam’s B-Day WOD:
For Time:

5-1

  • Deadlift 315/205
  • Ring Muscle Up

5-1

  • Clean and Jerk 225/155
  • Handstand Push Up

5-1

  • Squat Snatch 135/95
  • Over Bar Burpee
Additional:
  • Mobility

 

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Tuesday, January 31, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

A) 1 Set:

  • Rolling Arch Hold to Hollow Hold x 3 ea.
  • Arch/Hollow Swing x 3 ea.

B) 2 Sets:

  • Arch/Hollow/Lever Pull x 3 ea.

C) 1 Set:

  • Hollow to Knee Tuck on Floor x 3
  • Arch/Hollow/Knee to Elbow x 3

D) 1 Set:

  • Hollow Hold to V-Up x 3
  • Arch/Hollow/V-Up x 3

E) 1 Set:

  • Arch/Hollow/Toe to Bar x 3
WOD:
AMRAP in 25 Minutes:

  • 5 Toe to Bar (V-Up/Sit Up)
  • 10 Hand Release Push Ups
  • 20 Squats
  • 1 Minute EZ recovery run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

A) 1 Set:

  • Rolling Arch Hold to Hollow Hold x 3 ea.
  • Arch/Hollow Swing x 3 ea.

B) 2 Sets:

  • Arch/Hollow/Lever Pull x 3 ea.

C) 1 Set:

  • Hollow to Knee Tuck on Floor x 3
  • Arch/Hollow/Knee to Elbow x 3

D) 1 Set:

  • Hollow Hold to V-Up x 3
  • Arch/Hollow/V-Up x 3

E) 1 Set:

  • Arch/Hollow/Toe to Bar x 3
WOD:
AMRAP in 25 Minutes:

  • 7 Toe to Bar
  • 14 Hand Release Push Ups
  • 21 Squats
  • 1 Minute EZ recovery run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

A) 5 Sets:

  • 2 Push Jerk + 1 Split Jerk

B) 3 Sets:

Tng Sumo Deadlift High Pull x 8 @135/95

Perform After WOD

C) 3 Sets:

  • Seated Z Press x 8
  • Max Rep Ring Dip x 30 Seconds

Skill:

WOD:
AMRAP in 30 Minutes:

  • 15 Strict Pull Ups
  • 30 Hand Release Push Up
  • 45 Squats
  • 1 Minute EZ Recovery Run
Additional:
  • Mobility
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Monday, January 30, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) For Time:

  • DB/KB Deadlift+ DB/KB Reverse Lunge RT + DB/KB Reverse Lunge LT x 25

*Perform with the heaviest weight you built up to on the db/kb reverse lunges from last week.

Skill:

WOD:
3 Sets:

AMRAP in 3 Minutes

2 Sets:

  • 9 KB Swing
  • 7 Goblet Squat
  • 5 Pull Up

In Remaining Time Perform AMRAP

  • Double Unders

Rest 1 Minutes Between Rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) For Time:

  • Back Squat + Back Rack Reverse Lunge RT + Back Rack Reverse Lunge LT x 25

*Perform with the heaviest weight you built up to on the back rack reverse lunges from last week.

Skill:

WOD:
3 Sets:

AMRAP in 3 Minutes

2 Sets:

  • 5 Power Snatch 95/65
  • 7 Back Squat
  • 5 Pull Up

In Remaining Time Perform AMRAP

  • Double Unders

Rest 1 Minutes Between Rounds

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) As Long as Possible (Every 90 Seconds)

  • 2 Tng Clean

*Start 135/95 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly.

B) 4 Sets:

  • Snatch High Pull x 3 96,96,100,100%

C) 4 Sets:

  • Back Squat x 1.1.1  Rest 10 Seconds between reps (Build to a heavy 3 rep, Not a 1 RM)

*Take a maximum of 15 total reps to build to your Back squat # i.e.: 5 reps@200#, 3 Reps@ 265#, 2 Reps@315#, 1 Rep @345#, 1 Rep at….. You get it just make sure your 16th rep is your # for the day.

Skill:

WOD:
3 rounds not for time (rest as needed between exercises)

1) 5 tuck to frog then 15s parallette tuck support hold
2) 5 ring pull ups then 10s False grip top of pull up hold rings (jump into it, don’t pull into it)
3) 5 ring dips then 15s Bottom of ring dip hold
4) 10 GHD back extensions then 30s hold at the top of the last rep (full extension on the GHD)

Additional:
  • Mobility

 

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