Featured Post

New website! New blog!

We are excited to launch a new home on the web for Flux School of Human Movement! Check out our new website right here  (same URL as befor...

Sunday, March 1, 2015

Sunday, March 1, 2015

A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Box Jumps x Touch and Go unbroken x 5 sets; rest 60 sec.
If you break your rhythm your set is finished. For advanced only.

Intermediate and Beginner: AMRAP box jumps in 15 sec. Your focus is to land as softly as possible.  x 6 sets; rest 60 sec.

B.  Every 2 minutes:
3 clean and jerk at 80-90% of your max plus 7 burpees x 5 sets

Less advanced will be at 90%.

Beginners: 5 clean and jerk plus 5 burpees. Rest 2 minutes x 5 sets. Go up in weight with each set.

C. AMRAP in 6 minutes:
OHS x 9 65/95 
Shoulder taps x 30 

No comments:

Post a Comment