TUESDAY Jun 6 Written By David Koni MOBILITY/SPECIFIC PREPM. Lacrosse Ball Shoulder Prep SP. Gymnastics Prep 1 Round 5 Yoga Pushups (Upward/Downward Dog) 10 Banded Pull-Aparts (red)1 min Bar Hang :30 secs rest straight into 1 min HS Hold (Practice holding HS just off the wall if able) GYMNASTICS DEVELOPMENT AMRAP 9 (1:1 with a Partner) FITNESS 3 Rope Up/Downs 20 Belly Facing Alt Shoulder Taps on Wall 5 Box Jumps 24/20 PERFORMANCE1 Rope Climb 5-10m HS Walk 5 High Box Jumps 32/24 Partner A. 1 Rope Climb. Partner B. 1 Rope Climb.Partner A. 5-10m HS Walk. Partner B. 5-10m HS Walk. Etc… (Only one partner working at a time) CONDITIONING (20 min Time Cap) FITNESS5 Rounds For Time 15/12 Cal Row 12 Kipping Knees 2 Chest 10 DB Box Step-Ups 5 Deadlift PERFORMANCE5 Rounds For Time 20/15 Cal Row 15 T2B 10 DB Box Step-Ups 15/105 Deadlift 100/70Work in teams of 2-3, every athletes workout starts on the rower, send the faster athlete off first. David Koni
TUESDAY Jun 6 Written By David Koni MOBILITY/SPECIFIC PREPM. Lacrosse Ball Shoulder Prep SP. Gymnastics Prep 1 Round 5 Yoga Pushups (Upward/Downward Dog) 10 Banded Pull-Aparts (red)1 min Bar Hang :30 secs rest straight into 1 min HS Hold (Practice holding HS just off the wall if able) GYMNASTICS DEVELOPMENT AMRAP 9 (1:1 with a Partner) FITNESS 3 Rope Up/Downs 20 Belly Facing Alt Shoulder Taps on Wall 5 Box Jumps 24/20 PERFORMANCE1 Rope Climb 5-10m HS Walk 5 High Box Jumps 32/24 Partner A. 1 Rope Climb. Partner B. 1 Rope Climb.Partner A. 5-10m HS Walk. Partner B. 5-10m HS Walk. Etc… (Only one partner working at a time) CONDITIONING (20 min Time Cap) FITNESS5 Rounds For Time 15/12 Cal Row 12 Kipping Knees 2 Chest 10 DB Box Step-Ups 5 Deadlift PERFORMANCE5 Rounds For Time 20/15 Cal Row 15 T2B 10 DB Box Step-Ups 15/105 Deadlift 100/70Work in teams of 2-3, every athletes workout starts on the rower, send the faster athlete off first. David Koni
