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12/3/18

12/3/18

Mega Monday with Hippo!

Skill/Strength:

10 mins Handstand Practice! Walks, holds, drills, Let’s get upside down and play out of the comfort zone!
Conditioning:
3 Sets of:
50 Double Unders
20 DB Push Press
50 Double Unders
0:30 Handstand hold
1:00 Rest

Rest 1 minute after completion, then…

3 Sets of:

10/8 Cal Row
20 Ring Rows
10/8 Cal Row
10 Bar Muscle Ups
Rest 1:00

L1: 45/35
L2: 40/30
L3: 35/25 or lower

Gymnastics Scaling:

75 singles or 0:45 DU practice, 25 DUs

HS hold on a box, high plank hold

Ring Rows – can sub DB bent over rows

Bar MU: Jumping C2B, strict PU, C2B or attempts, Hips to Bar

11/21/18

11/21/18

Woman crush wednesday! Glad you’re back Vicki!

Skill/Strength:

Deadlift – 5 x 5
  • Build each set. Start light and build above workout weight for the day
Conditioning:
For Time:

30-20-10
Deadlifts
60-40-20
Sit Ups

Rx+: GHD
RX: 225/155
L2: 185/125
L3: 155/105 or lower

Rx+ for experienced athletes with coach approval

Cool Down:

0:30 Each Leg
Hip Flexor Lunge Stretch
Hip Flexor Lunge + Quad Stretch
Kneeling Hamstring + Calf Stretch

11/13/18

11/13/18

Bear working on his toes to bar. Start em early.

Skill/Strength:

Extended Warm Up: Jump Rope Practice

Tabata 20 on/10 off

Min 1: Single Unders
Min 2: Jumping Jack
Min 3: Scissor Jumps
Min 4: Jogging Unders
Conditioning:
3 Sets of…

2 Rounds for Time:
20/15 Cal Row
20 DB Push Press
50 Double Unders

-Rest 2 min between sets-

L1: 50/35
L2: 40/30
L3: 35/20 or lower

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