Monday

April 16, 2018

Warm up 

Coach Led 

 

Gymnastics 

Warm up 

Theraband 

shoulder loading & activation 

 

4 stations resting 60-90 seconds between stations x 3 rounds

 

Tempo Dips (rings, if you can’t perform them  on a box 

3 reps 5/5/1 (5 seconds descent, 5 sec pause, explode to the support & 1 sec between reps)

 

Pike ups 

25 reps 

 

Ring pull ups 

5 reps and hold for 1 second before coming back down for each rep 

 

HS box walks 

x 3 both directions (180 degrees)

 


Workout 

12 min AMRAP

15 Power snatches 95/65#

30 Wall balls 

60 Double unders 

 

 

 

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