ANNOUNCEMENT:
– There are imminent plans to have the parking lot surrounding our build repaved towards the end of the week. Please stay tuned for important updates parking regulations that may be put in place.
Warm-up Drills
I. Coaches Choice
II. II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Samson Lunge
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Ring Dip/Hollow EMOTM
Complete the following workload every minute on the minute for 12:00.
Odd: Ring Dips – Males: 7-10 x Ring Dips/Females: 5-7 x Ring Dips Alternating with Max Effort sets.
Even: :30 x Hollow Hold
Notes: Today’s rounds for ring dips will go as follows for a male athlete. Round 1: 7-10 x Ring Dips, Round 2: Max reps x Ring Dips, Round 3: 7-10 x Ring Dips, etc.
Post reps completed to comments.
“Bendito”
Complete 4 rounds each against a 2:30 clock.
5 x Front Squat (155/105)
10 x Pull-ups
20 x Slamball (30/20)
Rest 1:00.
Notes: Today’s workout format will pay to be a winner. Any remaining time in 2:30 window after completing the workload will be additional rest time. There will also be an unbroken challenge where any athlete that completes the round unbroken will add an additional rep to front squats and pull-ups.
Post times to comments.
Ring Dip/Hollow EMOTM: 8 Strict per min; Hollow Hold unbroken x 6
“Bendito”: 1:19/1:22/1:24/1:17 (95#/20#)