Wednesday, November 28, 2018

SURPRISE WEDNESDAYS

 

GYMNASTICS

A) Skill
10 Min EMOM
3 Deficit Kipping HSPU
***You need to feel strong and powerful here. Chose a deficit in which you can feel this way.***

B) Skill Strength
10 min EMOM
10-16 Alternating Pistols (that’s 5-8 per leg)
(Scale to a controlled box step down if needed)

C) Strength
3 Rounds
6 windmills/side (https://www.youtube.com/watch?v=ITSmgn_BQgY&feature=youtu.be)
12 Deadbugs (https://www.youtube.com/watch?v=g_BYB0R-4Ws)
12 Bird Dogs (https://www.youtube.com/results?search_query=bird+dog+core+exercise)

D) Core
3 Rounds
15 Plate Sit ups (Use AbMat)
10 Toe Touches (https://www.youtube.com/watch?v=eazQpjRjy2U&feature=youtu.be)

E) Metcon