top of page
Search

Friday Toes to bar Skill

Warm up: 2 rounds

10 KBS

10 Elbow Plank to Tall Plank

10 banded face pulls (attach a band to a rig and pull the band towards your face with your elbows high and outside)


2 rounds: 10 scap pull ups and 10 scapular push ups. (5min):


Alternating Tabata: (4min) hollow body hold and superman holds.

8 sets of 20 seconds on, 10 seconds rest. Alt movements per tabata


6 mim EMOM 30 Seconds Work/30 Seconds Rest Alternating Movements for 6 Minutes

Odd Minutes: Hollow Hold on bar Even Minutes: Arch Hold on bar

9 min EMOM: Kipping practice on the bar (10 swings). For the first three minutes perform small tight kips. Focus on achieving a tight rhythm.

For the second three minutes engage more through your lats and aim to get bigger kips while keeping body tight (come all the way through the bar and press hard behind)

Last 3 min Focus on Big Kip Knee to chest


KB T2B scale (Touch feet to KB using the T2B motion, knees bent and straight


5 STRICT Toes to Bar


Practice Doing SINGLE T2b on bar....Jump up...Kip/Tuck/Kick/ jump down. Repeat.






34 views0 comments

Recent Posts

See All

Saturday June 22nd WOD

Partner WOD: 30min 500m Row split 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (115/75)95/65) 500m ROW (split) 50 KBS (55/35) 40 DB Snatches (50/35) 30 Weighted Sit ups (45/25) 20 Fron

Friday June 21st WOD

HAPPY 40th BIRTHDAY TO JEEEEEEN SPONBURGH! HOPE YOU HAVE A GREAT DAY AND ENJOY DOING YOUR FAVIORTE WORKOUT OF ALL TIME!!! HOLLYMAN: 30 ROUNDS 5 WALL BALLS (20/14) 3 HSPU OR KNEEL AND PRESS 1 HEAVY POW

Thursday June 20th WOD

Conditioning: 10 rounds (15min Cap) 6 Push Up + Pull Across (50/35)(45/25) 12 Medicine Ball Cleans (20/14)

Comentários


bottom of page