Wednesday, 01 February 2012
Times: 6:00am, 8:30am, 6:00pm. Coach for all sessions: Paul
Prep:
20 Minutes, continuous rounds:
Team effort with a heavy bag. Bags never touch the ground. No verbal communication!
Prep:
- Riding pull-ups, ten minutes
- Tabata: Zero height jump
- Hinge, not squat. Feet don't leave the ground
- Elevated pike with hands out
- Monkey hang
- Plank with chest one inch from deck
20 Minutes, continuous rounds:
Team effort with a heavy bag. Bags never touch the ground. No verbal communication!
- Start with one full lockout overhead press of heavy bag.
- Lunge length of gym, one hand and one knee touches the ground on each step.
- On return length, step up and/or over each obstacle, with one squat between each obstacle.
- Press again.
- Pass to heavy bag to your partner.
- 10 burpee penalty for everyone for every time heavy bag hits the ground.
- Shoulders
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