Tuesday, September 24

September 25, 2019

 

"Katana" Week 2:
- - - - - - - - - - - - - - - -
Working on a running clock today for this 3-part workout. These simple couplet workouts put an emphasis on gymnastics and bodyweight movements.

Part A (On the 0:00): Bike + Strict Handstand Push-ups
Part B (On the 15:00): GHD Sit-ups + Handstand Walk
Part C (On the 35:00): Running + Lateral Bar Burpees

Mobility - athletes can complete before class
Pigeon Stretch: 2-3 Minutes Each Side - http://youtu.be/n5M-JlU210I
Handstand Hold Stretch: 1-2 Minutes - http://youtu.be/NZCp8XuqIFA
Wrist Stretches on Box: 30-45 Seconds Each Direction - http://youtu.be/vyYr6TXA018

Activation
1 Set
400 Meter Run
20 Overhead Circles (Each Direction) - http://youtu.be/aLOIxbfiyPQ
15 Calorie Bike/Row
5 Inchworms

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

"Pineapple Express" Part A (On the 0:00) (Time)

For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Handstand Push-ups

Rx+ Strict
Substitution - Strict Dumbell Shoulder Press
This is part 1 of a 3-part running clock workout
Part A begins on the 0:00, Part B on the 15:00, and Part C on the 35:00
This part has a 12 minute cap to allow for at least 3 minutes of rest before the next part
Choose a calorie number that allows you to complete the bike in 4 minutes or less
In order to complete the prescribed number of strict handstand push-ups, we recommend that you have at least 10+ reps unbroken when fresh

 

"Pineapple Express" Part B (On the 15:00) (Time)

For Time (12 Minute Cap):
35 Sit-ups
100' Handstand Walk
25 Sit-ups
75' Handstand Walk
15  Sit-ups
50' Handstand Walk

Rx+ GHD Situps, Handstand Walk

Substitutions-
Handstand Walk
Wall Climb Hold / Handstand hold 1:00, :45 ,:30
Box Shoulder Taps - http://youtu.be/F2IH6omfYec
Handstand weight shifting video - http://youtu.be/OAfvOJUovdg

 

"Pineapple Express" Part C (On the 35:00) (Time)

3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees

Rounding out the three part workout with a a slightly different take on a CompTrain Benchmark workout, "Surfer on Acid"
The original version has regular burpees, but we'll go with lateral barbell burpees today to establish a standard and encourage faster burpees
This simple couplet workout is designed to be simple and fast
You do not need to stand to full extension on the lateral bar burpees
There is no time cap on this part

Substitutions for run-
500 Meter Row
28/20 Calorie Assault or Echo Bike

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