Friday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
:40 50-ft shuttle runs
:10 rest
:30 alternating shoulder taps
:10 rest
:20 supinated grip hang from bar
1 set:
:40 50-ft shuttle runs
:10 rest
:30 tuck-ups
:10 rest
:20 mixed grip hang from bar
1 set:
:40 50-ft shuttle runs
:10 rest
:30 V-ups
:10 rest
:20 pronated grip hang from bar
Metcon
Metcon (AMRAP – Reps)
SKILL: EMOM 7:
1-2 rope climbs
1-2 rope climbs
Modify progression to meet skill stimulus
Warm-up
Warm-up
L-SIT HOLD REVIEW
2 sets:
:10 hold
2 sets:
:10 hold
CHIN-OVER-BAR-HOLD REVIEW
3 sets:
:5 hold
Metcon
Metcon (Time)
RX 16:00 or less
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold
INTERMEDIATE
5 rounds for time:
:20 L-sit hold
:30 plank hold
:20 chin-over-bar hold
:30 plank hold
BEGINNER
5 rounds for time:
:20 tuck hold
:20 plank hold
:20 banded chin-over-bar hold
:20 plank hold
INTENDED STIMULUS
Core fatiguing workout.
Finish the L-sit in 3 sets or less.
Finish the plank in 2 sets or less.
Finish the chin-over-the-bar hold in 3 sets or less.
Core fatiguing workout.
Finish the L-sit in 3 sets or less.
Finish the plank in 2 sets or less.
Finish the chin-over-the-bar hold in 3 sets or less.
Cool Down
2 set:
1:00 lacrosse ball or foam roller abdominal mash/side
:30 samson stretch/side
1:00 lacrosse ball or foam roller abdominal mash/side
:30 samson stretch/side
