12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
Echo Bike
12 Kettlebell Sumo Deadlift High Pull
Echo Bike
12 Goblet Squat
—> get the body moving after the holidays
Toes to bar Skill training for 10 mins:
- beat swings with lat activation
- knees to chest
- toes to bar
>Capacity workout 6-8 sets
5-12 T2B ( scale ROM)
8-12 DB lat pull over
(30 sec rest)
> Core Tabata (20 on 10 sec off)
10 rounds of
1. Hollow hold
2. Arch hold
2 min rest
>Grip Tabata
10 rounds of
1. Active hang
2. Plate pinch hold
In Teams of 2 (Split as needed)
100cal row
800m run
100cal Concept 2 Bike
80cal row
600m Run
80cal Concept 2 Bike
60cal row
400m Run
60cal Concept 2 Bike
40cal row
200m Run
40cal Concept 2 Bike
20cal row
10 Shuttle Runs
20cal Concept 2 Bike
(Scale calories: 80,60,40,20,10)
Row
40 Box Jump With Step Down
30 Lateral Burpee Over Rower
Pick a pace that you can sustain over the whole workout! Be rather conservative!
10 min to work on Handstands
1. Wall walk into wall-facing HS-hold (hold for 10-20sec.) - superset that with passive hang from the bar in a hollow position for 20-30sec. if you lack OH-mobility
2. Practice how to kick up from the floor into a Handstand (try to find the balance spot)
3. HS on wall (try to get your feet off of the wall just a little bit)
4. Free standing HS with a partner
5. Free standing HS in a square
6. Free standing HS in place (no movement of hands)
Echo Bike
Kettlebell Sumo Deadlift High Pull
Burpee Box Jump-Over
Rest