Monday July 10th:
Warm Up:
2 rounds
1 min HS Hold
10 push ups
Attempt a headstand
then banded shoulder stretch
Skill:
HSPUs
for fun: try partner HS walking
then…
2 min oH KB Hold
Then…
EMOM for 6 min
4-8 HSPUs
Workout:
21-15-9
Burpee Pull ups
Push Press
V-ups
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME pull up hold
5×5 Low Ring MU transition w/ band
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking
Wednesday July 12th:
Warm Up:
2 rounds
Row 300m
10 kips
then…
banded shoulder stretch
Skill: Pull Ups
Barbell and box Pull up
3 rounds
Every 10 sec do a pull up for 1 min
rest 1 min
Workout:
30-20-10
Double squat Wall Balls
Ring Push Ups
Burpee Box Jumps
CrossFit Havoc 