Thursday September 28, 2023

“Turn your wounds into wisdom.” ―Oprah Winfrey

Warm Up: 
1 set:
400-m run (easy pace)

25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

1 set:
200-m run (moderate pace)

Specific Warm-Up:
3 rounds:
:20 in each position of the running position drill

3 rounds:
10 reps in each step of the falling forward drill

3 rounds:
10 reps/side of the pulling in place

3 rounds:
10 reps/side of the pulling drill

200-m run FAST/STRIDE

For time:
400-m run

Same as Rx

Same as Rx

Home Workout: 
Same as Rx

Home Workout Skill-Work:
On a 10:00 clock:
Handstand walk practice
– Beginner: pike handstand shoulder taps
– Intermediate: back-to-wall handstand shoulder taps
– Advanced: handstand walks

Movement scaling options:
Run: Equivalent distance on a bike, SkiErg or rower

Post-Workout Skill Work: 
On a 10:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice