Mark you calendars and get your costumes ready! Friday October 27th.
Dynamic Warm-Up – Mobility
Kipping Handstand Push Ups
Continuous clock for 24 min
3 X 8 min AMRAP with no rest in between
B1: 10 calorie row
Handstand push ups 5/3
B2: 200m run
B3: 30 American KBS Rx: B/Y
30 ball slams with a wall ball 14/10
There is no squat with these ball slams. The goal is speed and a hard downward effort.
Intent: This will be a tough and long workout. Try to settle into a pace and use your breathing to carry you at a higher pace than you are comfortable with.
C. Above and Beyond:
Spend 10-15 min working on your favorite ring muscle up drills. Quality over quantity here.
C:Alternate for 4-5 sets
C1: bottom to bottom pistol switches, 12 reps total
Descend into an air squat or pistol
Extend one leg
Bring the extended leg back, into the squat
Extend the other leg, maintaining the bottom position
Each leg counts as a rep
Use a counterbalance if needed (10 or 15 lb plate)
Mobilize the ankles prior if needed.
C2: Landmine twist 16-20 reps
Be sure to try to keep a long and straight spine. There should be rotation in the spine/hips but minimal flexion/extension or lateral flexion. That should come from the shoulders. We don’t have a landmine attachment, but the end of the barbell can be pinned between 2 plates. I find it works ok free standing as well, you just need lighter weight.