04.13.18

Warmup
Battle Rope Sprint Matrix
The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them in line and head to the back of the line. Once the 1st person in line returns to the start, the movement will change.
– Alternating waves
– Double Slams
– Hip Toss
– Jumping Jacks
– Scissor Jack Waves
– Burpee Slam
Mobility
Banded Chicken Wing Pull 45 sec per side
Barbell Elbow Pumps -1 min
Then with a PVC Pipe:
8 PVC Chest Breech Per Side
8 Reps PVC mixed grip front rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side
Skill
Review Kipping and discuss common faults seen in performing kips.
Then, kipping progression/warmup.
1 min of Hollow Hold Roll to Superman Hold (
Then
1 Min Of Kip Swing to Hollow Arch
Then
1 Min Of Kip Swing to Hollow Knee Pull
Then
1 Min of Floor Kips
Strength
10 min To work on Kipping/Pull-ups
OR
Every OTHER minute for 10 minutes
Performance
4 Strict Ring Pull Ups
4 Toes to Rings
1 Muscle Up
10 Second L Sit in Rings
4 Strict Ring Dips
(Perform Unbroken)
Lifestyle
4 Strict Pull Ups
4 Strict TTB
10 Sec Hanging L Sit or Hanging Knee Tuck
4 Strict Dips
Fitness
4 Ring Rows
4 Hanging Straight Leg Raises
10 Second Knee Tuck
4 Push Ups
Metcon
Alternating Tabata
20 Sec on 10 sec rest/rotate movements, for 4 rounds. Rest 1 min Between Rounds
American KB Swings
Alternating DB Step ups
Bike, Ski Erg or Row Cal
Push Ups
Push Jerks
Abmat Situps
P – 24kg/64kg, 35#/25# per hand @ 20”/16” box, 135/95
L – 16kg/12kg, 25#/15# per hand @ 20”/16” box, 115/75
F – 16kg/12kg Russian Swings, 15#/8# per hand @ 16”/12” box, 95/65
Cashout
3 Rounds of:
15 Banded Good Mornings
30s Side Plank each side
3 Turkish Getups Per side
*Rest as needed between set