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WORKOUT OF THE DAY:

Dynamic Warmup: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Hamstrings, Hip Flexors & Shoulders
Banded Walks 30’ Lateral + 30’ Forward and Back

Skill: Minute 16 – 25
L-Sit Practice

Complete 5 rounds of a Max Hold working through the following Progressions.

Box L-Sit or Straight Dip Bar Hold- Hold yourself up between 2 boxes with a Knee Tuck or alternate 1 leg out until you are able to hold both legs out.

Parallette L-Sit – Using the Parallettes with either a Knee Tuck, alternating the Legs until ready to hold both legs out there

Ring L Sit – Lower a set of rings down to 12” off the ground and perform the L-Sit. This should not be modified with a knee tuck.

Floor L-Sit – Using just your hands on the floor, hold your legs up off the ground for the L-Sit. This is a pretty advanced position so, you should be able to hold the parralets with your feet well off the ground.

Workout: Minute 26 – 50
“Sandbag Hustle”
With a partner, complete 2 rounds for time

50 / 60 Calorie Assault Bike
40 Wall Balls
800m Med Ball Run (200m Intervals) – Each athlete runs 2x200m with Med Ball after
30 Strict Anchored Sit ups

Sandbag must be kept off the ground the whole workout otherwise, 6 Alternating burpees (Alternate Partners, 3 reps each)

Score: Total Time

COMPETITION CLASS
A) Gymnastics EMOM

EMOMx10MIN
ODD: 7 Unbroken Toes-to-bar

EVEN: 3 strict ring pull-up + 2 Peekaboos or 2 muscle-ups if you have them

B) 12 Min AMRAP
20 Deadlift (155/115)
15 Pull-ups
10 S2OH (155/115)
20 Air Squats

2 min rest..

C) For Time 10 Min Cap
200m Run
30 Front Squats (185/135)
200m Run

Strength Accessory week 5 of 6

3 rounds
20 glute bridges with glute activator bands
50′ death march
8 GH raise
1 Min Chinese Plank

Endurance Accessory week 5 of 6
Row
15 Min
:45 on :15 offx15 min at 90% aerobic pace should be hard but maintainable, goal is to stay at same pace throughout.

FITNESS CLASS
Complete 4 rounds starting every 5th minute
1 Minute Bike
10-15 Sit ups
10-15 Wall Balls
200-400m Med Ball Run
Any time left over after the run, is your rest. Should be finishing with 30-40 Seconds rest after each round, otherwise add or subtract some reps to allow some rest.