April 28, 2016

a) WARM UP:

2 mins row, air dyne, ski erg

2 rounds between posts:

  • high kicks
  • quad pulls back
  • side shuffle there and back
  • 10 squats
  • 5 calf raises on plate per leg
  • 20 arm circles – 10 one way, 10 the other

Finish with 1 min wall stretch

 

b) SKILL WORK:

Double Unders for 15 mins.

  • You dolphin or donkey kick – time to jump straight up
  • You tend to do 1 du but not 2 du – focus on a higher jump in one spot and faster hands
  • You can’t even do 1 du – time to work without a rope to get the timing and the feel of two spins to every jump.

 

c) METCON:

15 min EMOM

  • Min 1 – Double Unders x 20 (try to go UB)
  • Min 2 – Back extensions on the GHD x 10 (set for tallest person in class)
  • Min 3 – DB/KB single arm waiter carry (53/35) – 40 m (switch arms every round)
  • Min 4 – Bottom of dip hold x 15 secs
  • Min 5 – Jumping lunges x 20 total

Cash out:  accumulate 5 mins front plank

 

d) RECOMMENDED MOBILITY:

  • calf stretch / roll
  • door stretch / pec smash with roller / lacrosse ball

 

 

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