Monday July 17th:
Warm Up:
2 rounds
10 Mountain Climbers
20 pvc pass through
Run 200m
Skill:
Ring MUs
Low ring stabilization and transition drills
3×1 ring pull up to sternum
EMOM 8 min
2 Banded MU transitions
Workout:
15min AMRAP
5 Burpees
5 C2B
5 HSPUs
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
Thursday July 20th:
Warm Up:
2 rounds
:30 HS hold
10 GHD sit ups
then…
banded shoulder stretch
Skill: HSPUs
2 min KB OH hold
Then…
EMOM 6 min
5 HSPUs
Workout:
50-40-30-20-10
5-10-15-20-25
Double unders
KB hold box step up
Toes 2 bar
CrossFit Havoc 