MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift
SKILLS & SPECIFIC WARM UP
10′ Min. Practice Double Unders
CONDITIONING
“REVEST”
10 min AMRAP:
100 Doubles Unders,
then max rounds in
remaining time of:
10 Push Press #43/30
10 Box Jump #60/50
MOBILITY & WARM UP
8 Minute Running Clock
:30 Jumping Jack
:30 Second Alternate Spiderman
:30 Second Hollow Rock
:30 Second Push-up to Down Dog
CONDITIONING
“TABATA STEADY STATE”
With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold
MOBILITY
1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY&WARM UP
21 Calorie Row
7 Walkouts
15 Calorie Row
5 Walkouts
9 Calorie Row
3 Walkouts
Plank Series
60-40-20 Seconds Each:
Right Side Plank
Left Side Plank
Front Plank
SKILLS & SPECIFIC WARM UP
Bar Muscle Up
CONDITIONING
“Man on Fire”
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
1 Round of “Nate on Bar”:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16
Time cap 20 min.
DAY OFF!!!
Quando il gioco si fa duro… i duri cominciano a giocare.
“John Belushi”
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