MOBILITY & WARM UP
10′ Mobility Work around trouble area; then:
EMOM x12 (4 Rounds)
Minute 1 – 15 Double Unders
Minute 2 – 15 Scapula Retraction
Minute 3 – 15 Sit-Ups
SKILLS
Kipping – HSPU
3 Rounds Not For Time
5 V-Ups/Hanging Leg raises/KneeTo Elbows
2 Wall Climb
CONDITIONING
EMOM 12 minutes of:
Odd -15 Toes-to-Bars
Even – Max Handstand Push Ups in 40 Sec
MOBILITY & WARM UP
15′ Arounds trouble areas; Then:
1:30 Row (Light Pace) :30″ Moderate Pace
5 Spidermans, each leg
1′ Row (Light Pace), :30″ Moderate/Fast Pace
5 Walkouts
30″ Fast Pace
Rest 1′ Then:
3 Rounds:
12 Superman Rocks
12 AbMat Sit-Ups
12 Banded Good Mornings
12 Hollow Rocks
CONDITIONING
5 Rounds For Time
250 mt Row (pace 2000 mt Row)*
25 Ab-Mat Sit Ups
Time Cap 14 Minutes
*For Pace Use Reference guide of Concept2
https://www.concept2.com/…/…/training/Training_PaceChart.pdf
WARM UP
2 Rounds
100 Jump Rope Singles
30 Mountain Climbers
20 Lateral Goblet Lunges #16/8
10 Push-Ups
MOBILITY & SKILLS
Front Squats – Clean Warm Up
CONDITIONING
8 minutes to work up to a Front Squat 2RM
Rest 1:00;
Then:
3 rounds
10 Front Squats #70% 2RM
50 Double-unders
ACCESSORY WORK*
Plank 4x 1 min
Barbell rollout 4×4-6
Medicine ball twist in V-sit 3×20
Hanging leg raise 4×10-12
Side planks 3x 1 min per side
*only for those who have 6 months of experience and more
