23. Mai 2025
Mai
23
EMOM x 4 MINUTES (MOBILITY)
MIN 1 – :45 Banded Lat Distraction (R)
MIN 2 – :45 Banded Lat Distraction (L)
MIN 3 – :45 Banded Hip Distraction (R)
MIN 4 – :45 Banded Hip Distraction (L)
Into…
2 ROUNDS
10 Alt. Fire Hydrants
10 Bodyweight or Barbell Good Mornings
10 WB Cossack Squats
10 WB Thruster
Into…
1-2 ROUNDS
10 Barbell RDL’s
10 Wall Balls
25 Deadlifts (185/135)
50 Wall Balls (20/14)
25 Deadlifts
(Score is Time)
KG BB: (85/60)
KG WB: (9/6)
25 Deadlifts (135/95)
50 Wall Balls (14/10)
25 Deadlifts
(Score is Time)
KG BB: (60/42.5)
KG WB: (6/5)
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.
(No Measure)
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
2-3 ROUNDS
5:00 EZ Cardio
12-15 SLOW Supinated Band Pull-Aparts
12-15 SLOW Banded Lat Push-Downs
10-12 Foot Elevated Groiner*
5:00 Foam Roll
*Use bench or box.
(No Measure)
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)