23 November 2016

Way to Represent Ava!

Way to Represent Ava!

Article: 2 Shorter Training Sessions Vs 1 Longer Training Session

Warm-up
3 Rounds:
10 Wall Ball
10 Kip Swing / Toes to Bar / Knees to Elbow

Mobility
Cobra / Upward Dog / Bridge
Lat Smash (Ball / Roller)
Cossack Squats

Metcon
Alternating EMOM-10:
A then B (~30 sec Work/Rest each min)

A: 1-5 Muscle-Ups
Strict MU
Kipping
Pull + Dip variations

B: 10-50 Double-Unders
(up to 30 sec attempts / practice)

Gymnastics
EMOM-12:
1. Hollow Rock (up to 25)
2. Arch Rock (up to 25)
3. 10 Pistol Left
4. 10 Pistol Right
Hollow / Arch Body Hold as required

Strict Handstand Push-Up (3 x Max Reps)
3 min Rest between sets