Thursday 06.11.2020

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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

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!!!

Samy Daghir

3 thoughts on “Thursday 06.11.2020”

  1. 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.


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