WEDNESDAY Dec 16 Written By David Koni MOBILITY AND MAINTENANCE Dynamic Stretch Broomstick Complex GYMNASTIC SKILLLFor Time: FITNESS100 Single Unders, 6 Kipping HSPU 80 Single Unders, 7 Kipping HSPU60 Single Unders, 8 Kipping HSPU40 Single Unders, 9 Kipping HSPU20 Single Unders, 10 Kipping HSPU PERFORMANCE 100 Double Unders, 6m Handstand Walk80 Double Unders, 7m Handstand Walk60 Double Unders, 8m Handstand Walk40 Double Unders, 9m Handstand Walk20 Double Unders, 10m Handstand WalkCONDITIONING EMOM 20 FITNESSMin 1. 4 Rope Walks Min 2. 10 Barbell Travelling Front Rack Lunges Min 3. 12 DB Hang Clean and Press Min 4. 40m Heavy Sled Push Min 5. REST PERFORMANCEMin 1. 2 Rope Climbs Min 2. 10 Barbell Travelling OH Lunges 40/30 Min 3. 12 DB Hang Clean and Press 22.5/15 Min 4. 40m Heavy Sled Push Min 5. REST AKL Ladies Mobility and MaintenanceBand Assisted Lats and ShouldersBanded Good MorningsMobility LungesBODYWEIGHT STRENGTH (10 min time Cap) 10-8-6-4-2Banded Strict Pullups 2-4-6-8-10Pushups CONDITIONING: AMRAP 153-3-3-6-6-6-9-9-9 etc… Ab Mat Situps DB Cleans Box Jumps/Step upsCal Airbike/Ski Erg Midline2 Rounds 10 Disc Pikes or Knee Tucks10 V-Snaps 30 Mountain Climbers on Disc David Koni
WEDNESDAY Dec 16 Written By David Koni MOBILITY AND MAINTENANCE Dynamic Stretch Broomstick Complex GYMNASTIC SKILLLFor Time: FITNESS100 Single Unders, 6 Kipping HSPU 80 Single Unders, 7 Kipping HSPU60 Single Unders, 8 Kipping HSPU40 Single Unders, 9 Kipping HSPU20 Single Unders, 10 Kipping HSPU PERFORMANCE 100 Double Unders, 6m Handstand Walk80 Double Unders, 7m Handstand Walk60 Double Unders, 8m Handstand Walk40 Double Unders, 9m Handstand Walk20 Double Unders, 10m Handstand WalkCONDITIONING EMOM 20 FITNESSMin 1. 4 Rope Walks Min 2. 10 Barbell Travelling Front Rack Lunges Min 3. 12 DB Hang Clean and Press Min 4. 40m Heavy Sled Push Min 5. REST PERFORMANCEMin 1. 2 Rope Climbs Min 2. 10 Barbell Travelling OH Lunges 40/30 Min 3. 12 DB Hang Clean and Press 22.5/15 Min 4. 40m Heavy Sled Push Min 5. REST AKL Ladies Mobility and MaintenanceBand Assisted Lats and ShouldersBanded Good MorningsMobility LungesBODYWEIGHT STRENGTH (10 min time Cap) 10-8-6-4-2Banded Strict Pullups 2-4-6-8-10Pushups CONDITIONING: AMRAP 153-3-3-6-6-6-9-9-9 etc… Ab Mat Situps DB Cleans Box Jumps/Step upsCal Airbike/Ski Erg Midline2 Rounds 10 Disc Pikes or Knee Tucks10 V-Snaps 30 Mountain Climbers on Disc David Koni
