Links for the AM & PM Zoom Training Times
Daily @9am – https://us04web.zoom.us/j/79315338626 –
Meeting ID: 793 1533 8626
Daily @6pm – https://us04web.zoom.us/j/75260363780 –
Meeting ID: 752 6036 3780
Warm-up Drills
I. Run 400m
II. 10-8-6 for quality of
KB Swings
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)
Impact/Focus: Gymnastics EMOTM
Complete 10 Rounds, on the :90 seconds of
5-8 x Strict Pull-ups or L-sit Pull-ups
+
:15 seconds x Handstand Hold or 3 x Strict/Kipping Handstand Push-ups
Notes: Complete both movements during each :90 of work. Scale Pulling movements and Handstand Holds as needed to facilitate work volume assigned.
Post scores to comments.
“Rumblestilskin”
Run 400m
22-16-10 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s
Run 400m
22-16-10 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s
Run 400m
Notes: Each rep of the Mountain Climber K2E brings the knee to touch the elbow in a controlled ROM with a deliberate pause before moving back into the plank position. Described relatively this is a more controlled mountain climber with a more focused core component emphasis.
Scaled WOD Example:
Run 200m
12-10-8 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s
Run 200m
12-10-8 reps of
1-arm Dumbbell/KB Snatch
Mountain Climber K2E’s
Run 200m
Post scores to comments.
Rumblestilskin: 19:23 (substituted 400m run with 100 SUs)/16kg KB