Sunday, 12/4/16
December 3, 2016
Tuesday, 12/6
December 5, 2016
Warm-up
3 Rounds
2 Wall Walks
4 Spider Lunge w/ reach up
6 Tube Sword Pulls/ side
8 Alt Dead Bugs
Skill (12 min)
3 Rounds
Handstand hold for time* (scale to Pike position on Box)
15 Hollow Rocks
15 Arch Rocks
* *Hold handstand as long as able to keep elbows absolutely locked and core tight. Scale up for anyone easily going past 1 minute is to start slightly farther from wall and try to move heels off wall and balance unsupported.
Strength: Push Press
– Prep (12 Min)
1×5 w/ bar, 4×3 working up
– Work
8 Rounds:
— :20 Max Reps Push Press**
— 1:10 Rest
** Weight options — M:185/155/115/75, W:123/103/83/53. Working weight should be between 75-85% of 1RM. Bar taken from rack.
Cool-down
1 Min OH Band Stretch/ side
1 Min Single Leg Flexion/side
