 SkillBeat Swing Practice BEG 4x8 Beat Swings w/ Dead Stop INT Bar Complex x 4 Rounds 2x Beat Swings 2x Pull-Ups 2x C2B 2x Pull-Ups 2x Beat Swings ADV 2x Beat Swings 2x C2B 2x Bar MU 2x C2B 2x Beat Swings Met-ConChoose your adventure!! For Time: 50 Pull Ups 1 Mile Run 1K Row 100 Russian KB Swings (32/24kg) OR For Time: 2 Rounds 25 Pull Ups 800m Run 500m Row 50 Russian KB Swings Notes: Two different paths to the same amount of work. Athlete's choice on how to break it up! PostSA Lat pulldowns
3x15/side
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 SkillKipping HSPUs Met-Con"Diane" 21-15-9 Deadlifts (225/155) HSPUs Notes: Challenging benchmark with Higher Skill Level Gymnastics and High Barbell Volume. We say this a lot, but smooth purposeful repetitions will be your saving grace in 'Diane'. This workout will reward good movement. Those scaling should feel free to be creative with weight on the bar, rep schemes, and movement variations. We are looking for a Lower Body Pull and an Upper Body Push... Post4 Sets
w/ DBs or plates complete Cuban Press x 8 Lateral + Front Raise x 8, directly into: Lateral Hold x MAX Notes: Shoulders will be fatigued already, but aim to complete this all unbroken. This will help flush the shoulders out as well as act as nice accessory work to improve shoulder stability and health.  MetConMetcon (rounds and reps) 8min AMRAP: 10x Alternating DB Hang Snatches (50/35) 10x Burpees over DB REST 3 MIN Metcon (No Measure) 8min EMOM (4 rounds) A) 12x DB Step Ups (50/35) (24/20) B) 15x T2B REST 3 MIN Metcon (Time) 2RFT: 10x Alternating DB Hang Snatches (50/35) 10x Burpees over DB 12x DB Step Ups 15x T2B Notes: Last two rounds will be a grind. Try to keep up your intensity the whole way through! PostPlank/Weighted Plank 3x1:00
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AuthorCoach Erin |
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