Big conditioning day! Simple movements, shoulder free training day. Great way to build GPP and increase everyone’s horsepower. The goal is push it today and build a strong turtle shell (core), while WW allow other muscle groups like our legs and arms to get some work but not become more sore!
400m run
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10 frames of “Rowling”
Athlete row 100m and try to stop the tower as close to 100m as possible. Every 1 meter they are over 100 or under 100 they must do a penalty. An example would be 1 push up for every meter or 1 air squat for every meter…..today is coaches choice for the penaltie
RX conditioning/ Intermediate/ Baseline:
1:00 max reps at each station:
Shuttle run
Row cals
Pogo box jump over (this means over and back = 1)
GHD sit up
Bike cals
Rest
6 rounds
36:00 total
2:00- 3:00 Accumulation of Ring Support
*Scale to the top of a push up, or support on matador dip station or between boxes for more stability.
*If you struggle to hold longer than :20 at once scale to lower time domain.
How fast can you accumulate such a time?