Friday

WARM UP

3 Rounds
– 10 Go Thrus
– 5 (each direction) Around the Worlds
– 10 KB Swings (pick a light weight)
– 5 Inchworms

WOD

A.
Complete as many rounds as possible in 12 mins of:
– 10 Strict Pull-ups
– 20 Alternating Reverse Lunges With Kettlebells, 35/25 lbs
– 30 AbMat Sit-ups

REST 3 MINUTES

B.
Complete as many rounds as possible in 5 mins of:
– 10 Push Press, 115/75 lbs
– 5 Burpee Over Bars

EXTRA

Use any remaining class time for individual skill work (for example, work on handstands, double unders, squat or overhead mobility, or any other skills you struggle with).  Or complete the following:

Tabata (8 rounds each, of 20 seconds of work + 10 seconds of rest)
– Ceiling Stomps
– Reverse Crunches
– Bicycle Crunches

 

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Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles