1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-sec ski (easy)
20-sec ski (mod)
10-sec ski (hard)
10 Heel Toe Rocks
4 Updowns to Seal Pose + Box Jump (focus on transitions over the box)
5 Iron Cross on Floor (each side – 2-sec hold at end range)
2. Workout Prep
2 sets:
2 Burpee Box Jump Overs (Build in height)
Oreo Dream Extreme Cheesecake
This is a repeat workout from 4/12/2022
Freedom (RX’d)
For Time:
100 Burpee Box Jump Overs (24/20)
Independence
For Time:
100 Burpee Box Jump Overs (20/16)
Liberty
For Time:
75 Up Down + Box Step Up (20/16)
- Target time: 8-10 minutes
- Time cap: 15 minutes
Ring Muscle Ups
Week 6 Day 1: Practice
Advanced:
Have athletes practice: Ring Muscle Ups
– 10-12 minutes-
Intermediate:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
Beginner:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
* Scaling Options:
-Have athletes start from the beginning and progress within their limitations.
-Use a low ring set-up with a band.