(603) 782-8230 | [email protected]

Friday 01.07.2022

Posted in

Normal class hours/schedule today inspite of the inclement weather; please drive safely if you’re coming in, Ninjas!

-Coach Samy

Warm-up Drills
I. 3 Rounds of
1:00 x Row
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility

Impact/Focus: “Wait a Minute, Diane”
Alternating Every Minute on the Minute for 14:00 total work through the following

Odd Minutes: 5 x Deadlift (225/135lbs)
Even Minutes: 5-7 x Handstand Push-ups
(or scaled substitute/Handstand Skill task)

Post scores to comments.

“Tabata Total”
Complete 12 Rounds of Tabata Intervals, alternating between the following

Pull-ups
Push-ups

Rest 1:00

Complete 12 Rounds of Tabata Intervals, alternating between the following

Air Squats
Abmat Sit-ups

Notes: 12 intervals of Muscle-ups may be substituted for the Pull-ups & Push-ups. Scaling to Ring Rows is viable for the Pull-ups today as well.

Post total reps per movement to comments.

Samy Daghir

Leave a Comment

Archive