6.2.2021
Warm-up
3:00 - 11:00
Metcon (Time)
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
Gymnastics
13:00-24:00
Handstand Practice and Skill Work
Handstand Walk Progressions:
Box Handstand Walk Drill
--Start off with Practice here walking around box
Wall Walks
Lateral Handstand Walk
Practice Walking laterally along wall. This is best done in a group where you have athletes in line walking laterally for 10ft then coming off wall and come back around in line
Handstand Walk Away from Wall to Wall
--Start just off wall, kick up into handstand and move hands close to wall. Then slowly move away from the wall and walk farther to the wall to build confidence.
Metcon
30:00 - 54:00
Smoky Mountain Rain (3 Rounds for reps)
Every 10:00, 3 Sets
25/20 Cal Assault Bike
40/32 Cal Row
25/20 Cal Assault Bike
*Goal: 6:30-7:00/Round
Time Cap: 8:30/Round
Open:
30/24 Cal Assault Bike
50/40 Cal Row
30/24 Cal Assault Bike
Smoky Mountain Rain Build (3 Rounds for reps)
Every 10:00, 3 Sets
20/16 Cal Assault Bike
30/24 Cal Row
20/16 Cal Assault Bike
Cool Down/Stretch
54:00-60:00
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
Accessory Work
Metcon
3 Rounds
:30sec Max V-Ups
:30sec Rest
:30sec Max Russian Twists
:30sec Rest
:30sec Max Effort Hollow Rocks
:30sec Rest
:30sec Hollow Hold
1:00 Rest
