3 Mar 2015

Warm Up:
1 Length:
Walking lunge to side angle
Spiderman lunge
high knees
crossover
inchworm
bear crawl

Shoulder stability:  Spend 10 mins, pick your poison
Hip Mobility:  banded distraction, couch, pigeon, bulgarians, rdl leg swings

Zercher squats 6 x 4 same weight all sets
Rest 2 mins btwn sets

Push Press:  4 x 6 @ heaviest weight, same all sets
rest 3 mins btwn sets

Gymnastics skill work:

Handstand work:
If you do not have your HSPU, 3 sets max HS hollow body nose and toes hold
rest as necessary btwn sets (no more than 60 secs rest)

If you have HSPU, 3 sets max effort HSPU, 60 rest btwn sets

All:  3 sets max hollow body hold

Pull Up Stream:
10 sets of 3 Position holds (see Feb 24th)

Muscle Up Stream:
If you have your M Ups, 3 sets of 4-6 high ring muscle up transition to bottom position and down (no press out), try to string reps together
If you are working to get your first muscle up, 3 x 4-6 banded seated muscle up transitions.  Use smallest band possible.
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BOOTCAMP:
Fight gone bad style, 3 rounds of 1 min max reps at each station:
1)  low box step up and downs (green box)
2)  wall balls
3)  dumbbell walking lunges
4)  parallette hopovers
5)  calorie row

Tabata core blaster:  Double tabata, alternate each round
Plank hold
Hollow body hold
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SILVERS:
Strength:  Farmer walks - barbell

Skill Work:  Toes to rings/knees to chest/knee raises

WOD:
21-15-9
Medball cleans
Sit ups