Tuesday, September 24

"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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