02/10/23 Monday Workout of the Day

Warm-Up

8:00 minutes for Quality

:30 seconds Jump Rope Practice

10 Deep Lunge Mountain Climbers

:15 second Active Hang + :15 Second Passive Hang

8 Ring Rows @ 2020 Tempo

:15 secondTuck L-Hang

Primer

Take 10:00 minutes to Warm-Up Athletes on Each movement and talk through Toe to Bar Technique, Body Blasters, Strict Pull-Ups options, Wall Ball points of performance, and little Double Under Tricks and Tips

Toe to Bar Technique

Conditioning

"Jive"

3 Rounds, For Time:

100 Double Unders

33 Wall Balls, 9/6kg 10/9 ft target

“X” Gymnastics Movement

"X" Gymnastics:

Round 1: 33 Toe to Bar

Round 2: 22 Strict Pull-Ups

Round 3: 11 Body Blasters

Body Blaster = Burpee + Pull-Up + Knee to Elbow

Goal: 11:00-15:00 minutes

Time Cap: 18:00 minutes

Bodybuilding Finisher

3 Sets

Bicep 21s

Rest as needed between set

7 Lower Half Reps

7 Upper Half Reps

7 Full Range of Motion Reps

Recovery / Mobility Protocol

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Extended Arm Lizard Pose

1:00/1:00 minute Frog Pose

1:00 /1:00 minuteCrossbody Lat Stretch