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03.31.2015

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DSC_0040Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x KB Swings (24/16)
III. Mobility

Impact/Focus: Handstand Push-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00

3 x Handstand Push-ups

Notes: Athletes who have strict handstand push-ups should be working on efficiently connecting kipping handstand push-ups. Athletes who are working towards full ROM should be working their current level of progression.

“Bambi”
Complete for time
1 round of
30 x ‘American’ KB Swings (24/16)
30 x Ring Dips
30 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Then… 2 rounds of
15 x ‘American’ KB Swings (24/16)
15 x Ring Dips
15 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Then… 3 rounds of
10 x ‘American’ KB Swings (24/16)
10 x Ring Dips
10 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)

Notes: After completing each section of the workout (after 1 round of all 30 reps, 2 rounds of 15, and 3 rounds of 10 reps) athletes will complete 2 x turkish get-ups with their kettlebell.

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Samy Daghir

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