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02/10/23 Monday Workout of the Day

Warm-Up

8:00 minutes for Quality

:30 seconds Jump Rope Practice

: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



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

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 Frog Pose

1:00 /1:00 minuteCrossbody Lat Stretch

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