Box Brief:
Summer Schedule is Live
Register for “Us” for “You” (Kid Challenge) and Toy Drive
Skill
1a) Handstand Push-ups 5×5
1b) Banded Facepull-Aparts 5×15 between sets of HSPU
Options:
– Strict or Deficit
– Kipping
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip
1b) Banded Facepull-Aparts 5×15 between sets of HSPU
Options:
– Strict or Deficit
– Kipping
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip
Intent: Today is intended to be a Repetition Effort/Skill session for the upper-body followed be a mix of repetition and gymnastics/accessory work for the upper-body. Have fun today and attempt some handstand push-ups if you never have.
Metcon
For TIme
50,35 Calorie Bike
800 Meter Run
30 HSPU (-2″)
800 Meter Run
5 Rope Climbs (15′)
Rx: (HSPU to flat surface)
L2: (15 Wall Walks)
L1: (35,20 cals)(90 Shoulder Taps)(600m Run)(10 Down ups)
Sub Cal Bike for Cal Row
50,35 Calorie Bike
800 Meter Run
30 HSPU (-2″)
800 Meter Run
5 Rope Climbs (15′)
Rx: (HSPU to flat surface)
L2: (15 Wall Walks)
L1: (35,20 cals)(90 Shoulder Taps)(600m Run)(10 Down ups)
Sub Cal Bike for Cal Row
Intent: In this chipper workout, athletes will move through each movement in order until completion.
Finisher
2a) KB Hammer Curls 3×10
2a) Trap 3 Shrugs 3×10-10-10
3) Hollow Hold: Reverse Tabata 8x10s Work/20s Rest.
2a) Trap 3 Shrugs 3×10-10-10
3) Hollow Hold: Reverse Tabata 8x10s Work/20s Rest.