Warm-up Drills
I. 2:00 to 4:00 x Run, Row, or Jump Rope
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
10 x Air Squats
III. Mobility & Yoga Poses
Impact/Focus: Gymnastic Strength & Skills Alt. EMOTM
Complete the following every minute on the minute alternating the tasks below. Select movements based on current level of development with the Air Squat through Pistol, and L-sit progressions.
6 Rounds of the following two minutes of movements as follows
Working for :30 seconds, resting for :30 seconds of
Odd Minutes: Pick one
1. Max Reps Air Squat,
2. Shrimp Squats,
3. Catcher Squats,
4. Scaled Pistols,
5. or Pistols
Even Minutes: Pick one
1. Max Reps L-sit Paralettes or Rings,
2. Scaled L-sit on Paralettes or rings,
3. Scaled L-sit on floor,
4. or Plank Holds
Post scores to comments.
“Double Down”
Complete for time versus 8:00
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Slamball
Rest 1:00
Complete for time versus 8:00
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High-Pull (75/65lbs)
Abmat Sit-ups
Post scores to comments.
Skill Development: Spikeball!!!
Gymnastic Strength and Skills: 42 scaled skater pistols/L-sit on floor
Double Down: 6rnds+3/5rnds+6 (55#)
Gymnastic strength: 116 air squats, floor L-Sits
Double Down: 10-8-6-4-2 for rep scheme on first portion, finished in 7:15ish, 7:55 rx for second part.
Gymnastic Strength and Skills: 124 Air Squats: Ring Support
“Double Down”: 7/5 20# 65#
Slow coming back!