Mobility: 5min
Wall Slides: 2 x 10 +
Handstand Progressions
Handstand Progressions
Warm-up: 10min
Dynamic Line
–Then–
With your partner Row 250m Each
–Then–
Grab a set of light DBs and a Box with your partner:
Complete:
10 DB Lunges in place each (total)
10 Renegade Rows each (total)
10 Alternating Step-ups each (total)
–Then–
With your partner Row 250m Each
–Then–
Grab a set of light DBs and a Box with your partner:
Complete:
10 DB Lunges in place each (total)
10 Renegade Rows each (total)
10 Alternating Step-ups each (total)
Skill Review: 15min
Gymnastics Skill/GPP
EMOM 10:
ODD Minutes: 50 Ft. each Bottoms Up KB Carry
EVEN Minutes: 20s Hollow Hold/20s Pistols
EMOM 10:
ODD Minutes: 50 Ft. each Bottoms Up KB Carry
EVEN Minutes: 20s Hollow Hold/20s Pistols
Training Intent
-Spend 10:00 working skill on pistols then start EMOM. Bottoms-up KB Carry your athletes arms should stay in 90 degrees, elbows tight to the body, and ribs down/anterior core engaged. It’s likely they’ll have one side weaker than the other.
WOD: 30min
AMRAP 25 w. a partner:
20 Renegade Rows (55, 35)
20 Box Jumps w. step down (24, 20)
20 DB Walking Lunges (55, 35)
600 Meter Row
*Split Work however desired.
*Scale DB weight as needed.
*Both movements are total reps.
Alternate Scaling Options:
– Rowing: 600m Run or 60 Double Unders each athlete
– Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works
– DB Lunges: These can be done with KBs and held in any style
20 Renegade Rows (55, 35)
20 Box Jumps w. step down (24, 20)
20 DB Walking Lunges (55, 35)
600 Meter Row
*Split Work however desired.
*Scale DB weight as needed.
*Both movements are total reps.
Alternate Scaling Options:
– Rowing: 600m Run or 60 Double Unders each athlete
– Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works
– DB Lunges: These can be done with KBs and held in any style
Training Intent
-Have fun today with some odd movements. Split work however desired with one person working at a time. Renegade row are 1 on each side = 1 rep. The odd movements in this workout will likely challenge your athletes more.
$ Out: 5min
Reverse Crunch + Deadbug: 3 x 10. Rest as needed.