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
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
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
A) Gymnastics EMOM
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)
10 S2OH (155/115)
20 Air Squats
2 min rest..
C) For Time 10 Min Cap
30 Front Squats (185/135)
Strength Accessory week 5 of 6
20 glute bridges with glute activator bands
50′ death march
8 GH raise
1 Min Chinese Plank
Endurance Accessory week 5 of 6
:45 on :15 offx15 min at 90% aerobic pace should be hard but maintainable, goal is to stay at same pace throughout.
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.