Workout of the Day: Saturday, 3.18.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball/Foam Roll Lumbar, Hips, Glutes- 4min
Calf Stretch- 1min/side
2 rounds:
5 Inchworms
10 Rocking Ankle Mobilizations
10 Scap Push ups
10 Spiderman Steps
20 Mountain Climbers
10 Jumping Squats
10 Scap Pull ups

STRENGTH:
3 rounds:
A1. Ring Dips x 8
A2. Strict T2B x 8

–for strict t2B, try scaling to hanging straight leg raises as high as possilble. If you can’t get around 90 degrees or better, scale to slow, high, knee tucks

CONDITIONING:
Teams of 2:
Athletes switch every 2 minutes (18min time cap)

300 Double Unders for time
At the top of every minute, including the first minute, perform (3) Burpees

Scale to 600 Single Unders, or consider scaling volume.

Board Score: Time, or total reps

COMPETITOR’S SESSION:

MOVEMENT PREP:
5min mobility as needed
500m Row
Theraband Warm up
Gastroc/Soleus Stretch 1min/side
2 rounds:
30′ Inchworm
30′ Crabwalk
30′ High Knee lunge + twist
30′ Cocky Walk
30′ Broad Jump

STRENGTH:
10min Muscle up work, Ring or Bar
–If proficient, work on 2 Strict + 3 Kipping + 4 Dips + 10 sec L-sit
OR Strict Bar M/U

20min to find heavy Thruster 3RM

CONDITIONING:
3 rounds for time:
60 Double Unders
20 DB Thrusters (45/20)
20 Ring Dips

GYMNASTICS:

MOVEMENT PREP:
Lax/Softball Lats/Teres x 1min/side
T-Band warmup
MU Band Pulldown drill x 1min
Wrists
Plank to DD Handstand x 10
Hollow-Arch Roll x 3/direction
Tuck up x 10
Shoulder Touch in Plank x 10/side
Pancake 1min

STRENGTH:

Spotted Ring M/U x 4-6
Ring M/U Transitions x 5

HS Shrugs x 10
Handstand walk x 30-60′

Back lever tuck x :15-:30 (bar/rings)
Skin the cat–German Hang x :15-30

Press to HS progression
Compression to HS w/Swiss ball

Jumping Bar M/U x 6
Bar M/U x 4

Maltese Tuck hold on Box
Weighted Victorian Raise

False Grip Bar Hang x :30

L-sit x :35
Ring L-sit x :35

Core- 3 sets:
Single-leg V-Up x 20
Pike-up x 20
Tuck Hold x :20
Hollow Hold x :20
Sit up x 20

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