Monday 10-14-19 S

Sunday, October 13, 2019

Warm Up:
Grab Jump Rope...

3 Mins of Single Unders or Run 500m
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Mobility/Flow: 
30 Secs Per Movement   
- Hip Hurdles  
- Prayers Holds 
- Squat with Knee Drops 
- Moon to Sky  
- Down Dog with Calf Stretch 
- Worlds Greatest Stretch    
- Rig Assisted Lunges 
- Rig Non-Active Stretch 
- Rig Assisted Lunges 
- Rig Active Hang & Shrugs
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Skill Work:   
Pistols Options:

- Banded Pistols off Rig 

- DB Weighted Lunges   
Flat Bench Leg Raises   

 

Skill/Gymnastics: 
30 Secs on/30 Secs off/for 12 Mins:  

Mins 0-4: Alt Pistols/Banded Pistols off Rig (target 8-10 reps)  
Mins 4-8: Strict Pull-Ups/Banded Strict (target 6-10 reps) 
Min 8-12: Double Unders (target 30-40 reps or 5 attempts)   
- Stagger starting stations so you don't feel rushed  
- Use this time to practice Double Unders

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2 Min Rest 
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Workout:
21-15-9 @ 80-85%: 

Calorie Row (Ladies 15-9-6)  
Thrusters 45-65lbs   
Kipping Pull-Ups/Jumping Pull-Ups  
- come in with a plan and pace it just right  
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Rest as needed...
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C. Strength Finisher: 
C1. Back Squats (off rack), 3-4 X 3 @ 70-75%, rest as needed BTW  
C2. Flat Bench Leg Raises, 3-4 x 12-16, Slow ECC, rest as needed BTW    

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