Friday 5th July, 2019

RX ATHLETES- Floor Shapes:

EMOM16:
A) 15 hollow rocks, 15 arch rocks
B) 6/6 single leg compression pulses + 6 double leg compression pulses.
C) 12 Alternating FLR shoulder taps. With pause at the shoulder.
D) 30 foot crab walk.
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Hang and Push Holds:

Accummulate 3 minutes Wall facing hand stand. Every break, perform 5 chest to ring pull-ups, pausing at the rings, with controlled lower and hollow body position maintained throughout.

rest 2 mins.

Accummulate 3 min ring front support.
Every break: perform 10 hanging alternating single leg raise with a pause at the top. Keeping the leg straight , toes pointed, strict, slow and controlled reps.
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Core:

4 rounds:
5 med ball V-up.
10 russian twist.
15 abmat sit-ups with medball.
20 med ball over head hollow body flutter kicks.
60 seconds rest.
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SCALED ATHLETES- Floor Shapes:

EMOM16:
A) 12 hollow rocks, 12 arch rocks
B) 10/10 single leg compression pulses.
C) 10 Alternating FLR shoulder taps. With pause at the shoulder.
D) 25 foot crab walk.
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Hang and Push Holds:

Accummulate 3 minutes Wall facing hand stand. Every break, perform 3 - 5 chest to ring pull-ups (scale to jumping chest to ring) , controlled lower and hollow body position maintained throughout.

rest 2 mins.

Accummulate 2.5 min ring front support.
Every break: perform 10 hanging alternating single leg raise. Keeping the leg straight , toes pointed, strict, slow and controlled reps.

For the Ring 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.
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Core:

4 rounds:
6 lemon squeeze med ball pass. (As a regular lemon squeeze but passing a med ball /wallball between hands and feet every time you tuck up. Don’t let it touch the floor)
12 russian twist.
18 abmat sit-ups with medball.
60 seconds rest.

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