Thursday, 06.10.21

Thursday, 06.10.21

Mobility

1:00 Child’s Pose + Groin Stretch

1:00 Shoulder to Floor Stretch (:30 each side)

:30 Plank Toe-Touches

1:00 Samson Stretch (:30 each side)

Active 8 Min AMRAP

10 Ring Rows

:20 Hollow Hold

10 Jumping Dips

:20 Static Sit-up Hold

10 Muscle-Up Transitions (low rings) – athletes can kick feet out to make it more challenging

:20 Sit-Ups

Skill

2:00 Muscle-Up Practice

1 Round

3 Muscle-Ups or Burpee Jumping Pull-Ups

3 Sit-Ups

3 HSPU / DB Strict Press

2 Muscle-Ups or Burpee Jumping Pull-Ups

2 Sit-Ups

2 HSPU / DB Strict Press

Workout – “Soup Sandwhich”

10 MU, 50 Sit-Ups, 25 HSPU
8 MU, 40 Sit-Ups, 20 HSPU
6 MU, 30 Sit-Ups, 15 HSPU
4 MU, 20 Sit-Ups, 10 HSPU

Modification

10 Burpee Jumping Pull-Ups, 40 Sit-Ups, 25 DB Strict Press

8 Burpee Jumping Pull-Ups, 30 Sit-Ups, 20 DB Strict Press

6 Burpee Jumping Pull-Ups, 20 Sit-Ups, 15 DB Strict Press

4 Burpee Jumping Pull-Ups, 10 Sit-Ups, 10 DB Strict Press

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