Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Single Leg KB Suitcase Deadlift x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2
Gymnastics (courtesy of CFM)
A. Inch worm to press on sliders x5 reps x 3 sets **start in plank w/ feet on sliders, shoulders protracted and pressure on your hands, raise hips to allow feet to slide towards hands, this should be slow and smooth
B. TTB x3 + butterfly CTB pull up x3 (unbroken with smooth transition) x 3 sets
C. Kipping ring dip practice x2-4 reps x 4 sets
Barbell
A. Press in Snatch x4x4
B. Front Squat @24X1; 75-80% x 1 rep x 5 sets
C. GH Raise x 8-10 x 3
Conditioning
Part 1:
“Slay” – Southie Showdown Workout
Advanced
50 Wallballs (30, 20)
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Squat Snatches (50, 35)
15 Burpee Box Jumps
20 Alternating Single Arm Dumbbell Snatches
Rx
50 Wallballs (20, 14)
Then 2 Rounds:
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Snatches (50, 35)
Time cap: 10 minutes
Rest 10 minutes, then…
Part 2:
“Bruised Ego” – Southie Showdown Workout
Advanced:
60/50 Calorie Row
10 Strict Deficit Handstand Push Ups (3.25″/2″)
20 Deficit Handstand Push Ups (3.25″/2″)
60/50 Calorie Row
Rx
60/50 Calorie Row
30 Handstand Push Ups
60/50 Calorie Row
Time cap: 10 minutes