NOTES ABOUT TODAY’S TRAINING

– Strength: Our strength piece today thas some really great movements that will probably be new to many of you; the Bottoms-up Press, and the Gorilla KB Rows (new movement.)
– Conditioning: Today’s EMOM is very challenging, make sure to pick a weight you can hang on to for the Hang Power Snatches so the rest of the work doesn’t sneak up on you.

WARM-UP

With a rowing machine + foam roller + light band:
1) Fish Game on Concept II (Or 4 minutes of light row, bike, or ski)*
2) 60s Foam Roll Lats each side, 30s Hollow Hold, 30s Dead Hang on bar, 30s Handstand Hold (plank)
3) 2 Rounds: 25 Banded Facepull aparts, 10 Thoracic Rotations, 30s Biphasic Lat Stretch each side

STRENGTH

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
– Goal: 4 challenging work sets – take 1-2 sets to warm-up.

CONDITIONING

EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches (95, 65)
Minute 3: 15/12 Calorie Row
Minute 4: 15 Pull-ups
Minute 5: 50 Single Unders
– Goal: Keep all intervals within 45s for the duration – some will be much quicker than others so use this “extra time” to recover.

Rx+: (GHD Sit-ups) (C2B Pull-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Pull-ups) (DU Attempts)
L1: (55, 35) (Ring Rows) (12/10 Cal Row) (Single Unders)

AT HOME WOD

Gymnastics Skill Work
EMOM 10:
ODD Minutes: 10-20s Handstand Hold
EVEN Minutes: 10-20s Hollow Hold

Conditioning:
EMOM 20:
Minute 1: 20 sec Side Plank Right/20 sec Side Plank Right
Minute 2: 8 Devils Press (any two objects will work for this)
Minute 3: 8 Up Downs
Minute 4: 8 Squat Jumps
Minute 5: 50 Single Unders
– Goal: Keep all work intervals consistent throughout – meaning if it takes you 30s to complete Devils Press on round 1 it should take the same on the last round.

Finisher:
Wall Sit Hold – Who can go the longest!?

EXTRA CREDIT

Push-ups: AMRAP 2 Max Reps.

COOLDOWN (AFTER CLASS)

3-Way Banded Shoulder/Lat Stretch x 30s each position.