28. Oktober 2022
Okt
28
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
Banded 7’s
-into-
AMRAP 6
– 30 sec Single/Double-Unders
– 5 Wall-Balls (focus on breathing/arm cycling)
– 5 Kip-Swings
– 5 Hips to Bar
2. Workout Prep
3 rds
– 5 Wall-Balls
– 10 Single/Double-Unders
– 3 Kipping Pull-Ups
(rd 2: 3 Kipping C2Bs, rd 3: 1 Muscle-Up)
“Gomez Addams”
In Teams of 2
Freedom (RX’d)
– 150 Wall-Balls (6/9) (10’/9’)
– 300 Double-Unders
– 30 Muscle Ups (Or 60 C2B)
** Partition as desired **
Independence
– 120 Wall-Balls (4/6) (10’/9’)
– 200 Double-Unders (300 SUs)
– 40 C2B (Or 60 Pull-Ups)
Liberty
10 rds
– 10 Med-Ball Thrusters (light)
– 20 Single Unders
– 5 Jumping Pull-Ups
Target time: 16-18 minutes
Time cap: 22 minutes
* This is for quality, not for load! Lightfoot touch on the way down.)
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
– 1 min foot smash w/ lacrosse ball (each side)
– 1 min Couch Stretch (each side)
– 1 min Trap Smash (each side)
