Monday 2015.05.04

Reminder: There will be no class on Wednesday, 05/06/15, due to Concordia's Leadership Banquet, an event held in the gym at CHS.


Tyler and Brianne and the 1-arm DB metcon from last Thursday


BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
1 minute AMReAP of:
Burpees
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24"/18"
Rest 1 minute

1 minute AMReAP of:
Burpees


Finale
Mob your shoulders for 2:00/arm or bar mash your thighs for 2:00/leg - your choice.

1 comment:

Tyler Holm said...

Pullups 3x7
45x7,7,7

Single leg box jumps
24x3

1 minute AMReAP of:
Burpees
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24"/18"
Rest 1 minute

1 minute AMReAP of:
Burpees

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