Saturday, 06.15.24 – Health & Sport
Comp!
- All
- Testing 6
- Training 3,378
- Uncategorized 24
Friday, 06.14.24 – Health & Sport
Pre-comp EMOM 3 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 alternating reverse lunges + Every :60 for 32:00 (8 sets of each): 1st: 3-6 front squats, 20X1 2nd: 6-9 ring rows or bent-over DB/KB rows 3rd: 9-15 push-ups or 3-5 wall walks 4th: :30 calories – your choice bike/row/ski
Thursday, 06.13.24 – Health & Sport
Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m inch worms :30 hollow hold :60 relaxed hang from bar :30 handstand hold or :60 plank + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump
Wednesday, 06.12.24 – Health & Sport
SL/SA strength + triplet + accessory 3 rounds as warm-up: :30 supine plank or table hold 10 alternating toe touches from plank 3 standing broad jumps – sub-maximal w/soft landing + Every 3:00 for 12:00 (4 sets): 4-5/side rear foot elevated split squats, 30X0 4-5/side 3-point DB rows, 10X0 + AMRAP in 10:00: 400′ shuttle
Tuesday, 06.11.24 – Health & Sport
Weightlifting tech + couplet 3 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 10 alternating DB snatches, light + Every 2:30 for 15:00 (6 sets): 1 power clean 3 hang power cleans from anywhere above the knees + 3 rounds for time w/9:00 cap: 15 burpees 30 Russian kettlebell swings + 5:00-10:00