Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]
Warmup, then: A. "Jackie" For time: 1000 m row 50 thrusters 45/35 30 pull-ups B. 4 sets each of: 10 hip extensions on the ghd Rest :45 sec 3 ring dip negatives (hold 3 sec at top of dip/take 3 sec to descend/hold at bottom for 3 sec) Rest :30 sec 10 tuck to v-up's [...]
A. Every 30 seconds, for 3 minutes (4 sets) of: Interval 1 – Supine Snap Pull on Low Rings x 10 reps Interval 2 – Supine Snap Pull Transitions on Low Rings x 5 reps Followed by. . . Every 30 seconds, for 2 minutes (4 sets) of: Supine Snap Pull Swings x 4 reps [...]
A. One set of: Nose-To-Wall Handstand Hold x 60 seconds Followed by. . . Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Donkey Kick x 10 reps Interval 2 – Handstand Thigh Taps x 12 reps and then . . . Max Distance Handstand Walk (You get 3 attempts [...]
Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]
Two sets of: 30 Second Side Plank (left) Rest 15 seconds 30 Second Side Plank (right) Rest 15 seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Built over the course of the five sets. [...]
Every 30 seconds, for 6 minutes (4 sets) of: Interval 1 – Full Support Ring Hold x 20 seconds Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary) Interval 3 – Ring Dip Negatives x 4 reps @ 31A1 A. Every 60 seconds, for 8 minutes (8 sets) of: Interval 1 [...]
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by... A. [...]
Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]