Workout of the Day, 4.3.13

INTRO to OLY, with 430pm, 530pm, and 630pm.

Gymnastics with Coach Danny yesterday, doing burpees into forward rolls.


MOVEMENT PREP: 10 reps of each: Cat Camel, Wrist Stretches (10 pulses in each direction), Adductor Mobs (5 per side), Glute Bridges, Leg Swings, Hip Swings, Hollow Rock, Superman Rock.

ACTIVATION: Handstand Hold, Walk-up or Kick-up, 1 minute.

SKILL WORK #1: The Kipping Pull-up, learn the basic mechanics, and take about 5 minutes to practice.

SKILL WORK #2: Forward Roll to Burpee to Tuck Jump: It is what it sounds like!  You will learn to forward roll first.  After you finish the Forward Roll you will place your hands on the ground to begin your burpee, and then go into a tuck jump to finish instead of clapping overhead.


Complete 8 rounds for total reps:

2 minutes of:

Forward Roll to Burpee to Tuck Jump, 8 reps.

Split Jumps, 4 reps per leg (8 total switches).

1 minute of rest.


Be sure to learn the forward to burpee if you haven’t ever done it before… but otherwise, complete:

Back Squat, just 6 sets of 3 (NO MORE THAN THIS… keep your sets fast).

3 Rounds for time of: 250m Row, 15 Burpees.


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