Wednesday March 14th

Wednesday March 14th

Warm up
3 rounds
3 wall climbs, pause in the last HS for 10 seconds
15 prone shoulder dislocates or Prone snow angels
15 hollow body lat pull downs w/t band

Prone shoulder dislocates: https://youtu.be/i6qT0ELvg6I
Prone snow angels: https://youtu.be/ijr9vR9QLIM
Hallow body lat pull down  https://www.youtube.com/watch?v=FVjtOSA-dz8
Conditioning
5 x 1 minutes row or ski, rest 1 minute between set.
Each round should go up in cal/hr example:
1 = 900 cal/hr
2 = 1000 cal/hr
3 = 1100 cal/hr
4 = 1200 cal/hr
5 = 1300 cal/hr
athletes notes: you pick what you want to try and go for. This is just an example. Your goal is to try and hold the number you are trying to keep your pace at throughout the minute. You should be going up by 100 cal/hr on each set. Start at what you want to try and end with on your last set and then work backwards.
Gymnastics
EMOM for 12 min:
1 – 30sec over the bar hold (supinated)
2 – 30 sec max push-ups
3 – 30 sec handstand hold against the wall
athletes notes: substitute for handstand hold is a DB hold overhead. Push-up progression should be 10 reps or more
Conditioning (5 min time cap)
20 manmakers for time 35/20
push ups/single arm row/push-up/ single arm row/ squat clean thruster