Friday 21st June, 2019

RX ATHLETES- Floor Shapes:

Hollow and Arch rocks.
120 Hollow rocks, every break, perform equal reps Arch rock. Integrity of movement, stop at the failure of form, not muscle.

5 rounds:
8/8 single leg compression pulses, alternating. https://youtu.be/lByETEVlkOQ
10 alternating FLR shoulder taps, pausing at the shoulder for one breath in and out. Maintain hollow body, tail under, bum and abs squeezed.
https://youtu.be/SfqzT3sa3fg
25 foot crab walk.
__________________________________________________________________________
Hang and Push Holds:

Accummulate 2 minute false grip hollow body chest to ring hold. Every break: 20 wall facing handstand shoulder taps.


Rest 2 mins.

Accumulate 2 minute Supinated L Hang.
Every break perform 9/6 ring dips with a 2 count pause at lockout, rings turned out.


Focus on good hollow body and controlled breathing throughout.
__________________________________________________________________________
Core:

EMOM10:
A) 10 Med ball V-ups 9/6kg.
B) 20 med ball overhead hollow body flutter kicks.
Spend the "rest" period in a plank.
__________________________________________________________________________
SCALED ATHLETES- Floor Shapes:

Hollow and Arch rocks.
100 Hollow rocks, every break, perform equal reps Arch rock.

5 rounds:
8/8 single leg compression pulses, alternating. https://youtu.be/lByETEVlkOQ
10 alternating FLR shoulder taps, pausing at the shoulder. Maintain hollow body, tail under, bum and abs squeezed.
https://youtu.be/SfqzT3sa3fg
25 foot crab walk.
__________________________________________________________________________
Hang and Push Holds:

Accummulate 2 minute False grip Chest to ring support hold. Every break, perform 16-20 alternating Pike push up shoulder taps. (more feet elevation to challenge yourself)

Harder - https://youtu.be/jY71qTYkf2Y
Easier 1 - https://youtu.be/-rQVZZpjw-w
Pick one throughout. Pick a difficulty that yields a minimum 4 breaks.

rest 2 mins.

Accummulate 2 minutes supinated knee tuck (L-sit, one leg straight one bent to challenge yourself).
Every break: perform 20 second Ring front support. If doing push up variation, leaning into is as an FLR, if in a dip support, keep a hollow body.

https://www.youtube.com/watch?v=D6U3VTvcwSw
Easiest: in push up as shown. Next: in dip with feet on floor in front. Next: full but with a band between the rings to help with shakes. Hardest: fully un supported top of ring hold.
__________________________________________________________________________
Core:

EMOM10, altenating:
A) 10 wallball abmat sit-up.
B) 20 wallball overhead hollow body flutter kicks
spend the rest of the minute in a plank.

← Back to Blog