WARM-UP
400m Run
Into…
25’ Line Drills
Toy Soldiers
Inch Worms
Toe Walk
Heel Walk
High Knees
Butt Kickers
Into…
2 ROUNDS
:30 Dead Hang → :30 Active Hang
8 V Ups → 8 Strict Knees to Chest
8 Box Jumps → 8 Box Jumps
Into…
400m Run
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Gymnastics Options…
Gymnastics Options…
Legless Rope Climbs
Rope Climbs
Strict Pull-Up + Strict Knees to Elbow
L-Hang Hold
(No Measure)
WORKOUT (ALL)
AMRAP x 16 MINUTES
400m Run
30 Box Jumps (20)
2 Rope Climbs*
*Option to Substitute…
6 Strict Pull-Ups
6 Strict Knees to Elbow
4 Ground to Standing Rope Ascents
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)
EXTRA CREDIT (ALL)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Snatch Prep
4-5 SETS*
1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat
+
1 Hang Squat Snatch
-Rest As Needed b/t Sets-
*Keep weight Light. This is a primer for tomorrow’s 1RM attempt.
(No Measure)
2.) Kipping Skill
EMOM x 8 MINUTES
1 Kip Swing
+
1 Toes to Bar or Toes to Something
+
1 Kip Swing
+
1 Toes to Bar or Toes to Something
(No Measure)