Sat
A. Warm Up
2 rounds
10 Burpee over partner and under bridge
20 partner wall balls
10 wall ball partner sit ups
B. Skill Work
5 rounds
Gymnastics Totem 2+
1 min: 5-10 HSPU
1 min rest
1 min: 5-10 L-sit Pull Up
1 min rest
Gymnastics BASE - totem 1
1 min: 10-15 sec top of ring hold into 10-15 sec bottom of ring hold
1 min rest
1 min: Max Top of pull up hold
1 min rest
Gymnastics Woking to BASE
5 rounds
1 min: 10-15 weighted sit up
1 min rest
1 min: Chest to ring hold for 30 sec into 5 ring rows
1 min rest
C. Conditioning
In teams of 3 - AMRAP 20 min
400m Farmers Walk (2 sets of KB)
300 DU (split amongst group) 2 singles = 1 double
200m Run with 1 KB each
100 swings @ 32/24kg
50 T2B
25 DB Manmakers @ 25/15kg
Oct 17
Fri
A. Warm Up
15 air squats
Hip Flow
15 air squats
Lunge Flow # 2 - https://www.youtube.com/watch?v=g_09icA11e4#t=45
15 air squats
B. Activation
1 min X band walk
1 min Pallof press 30/side
C. Strength
C1. RDL variation
movement begins at top in hip, movement ends at knee. Emphasis on loading hips and hamstrings properly.
4x5 @ 21X1 - build up weight
working to BASE build oblast week but do not exceed 45/30 kg for week 2
D. Conditioning
12-16 rounds 15 on / 45 off
odd rounds - burpee for speed
even rounds - jumping alternating lunges
this work is to be done at 100% each round