Check out all of today's programming
Morning Mobility
Routine
Routine
Butterfly - 3 Mins
Lizard - 2 Mins ES
Standing Straddle - 3 Mins
Single Leg Seated Foward Fold - 3 Mins ES
Sumo Squat - 2 Mins
Seated Foward Fold - 4 Mins
Seated Straddle - 5 Mins
Rebound - 3-5 Mins
follow along below
Home Run Training
Support the pit Workout 1 & 2!
Support the Pit Workout 1
In a 2m30sec Window perform...
20 Alt Leg Front Lunges
15 HRPU
20 Alt Leg Back Lunges
Into
As many Squats as possible in remaining time FOR SCORE.
Rest 30 Seconds and Repeat for a total of 3 rounds. (8mins 30 Secs total)
COUNT YOUR SQUAT REPS
The Squats are your SCORE, the rest is just buy in!
If you squat with weight, adjustments are made.....
Air Squats equal 1 rep.
Goblet Squats
2kg to 5kg. 5% increase Male. 10% Female
6kg to 10kg 10% male. 15% Female
11kg to 15kg 15% male. 20% Female
16kg to 20kg 20% male. 25% Female
21kg to 25kg 25% male. 30% Female.
Eg if a female athlete completes a total of 90 reps with an 17.5kg weight (DB or KB)
90 x 1.25= 112.5 reps (a 25% adjustment)
Scaled Athletes can perform push up on knees but must add 5 reps (20 reps total)
Masters Scaled (50+) and Injured athletes may perform supported Lunges and raised press ups with no additional reps required, or any combination of the movements.
Support the Pit Workout 2.
100 Double Unders
2 Wall Walkers
80 Double Unders
4 Wall Walkers
60 Double Unders
6 Wall Walkers
40 Double Unders
8 Wall Walkers
20 Double Unders
10 Wall Walkers
(330 reps total)
10 min Time Cap.
Your TIME is your SCORE.
Any missed reps will be added as seconds to the time cap...i.e if 300/330 reps were completed the score is 10mins 30secs (30 missed reps)
Scaled Athletes
100 Single Unders or Jumping Jacks
2 Walkouts with Touch Overhead
80 Single Unders or Jumping Jacks
4 Walkouts with Touch Overhead
60 Single Unders or Jumping Jacks
6 Walkouts with touch Overhead
40 Single Unders or Jumping Jacks
8 Walkouts with touch Overhead
20 Single Unders or Jumping Jacks
10 Walkouts with touch Overhead
Purely for the leaderboard Scaled athletes will add 5 mins to the score. Eg all reps completed in 7mins 15secs would result in a score of 12min 15secs after adjustments.
Scaled Masters (50+) and injured Athletes can perform "Penguin Taps" if they choose, the same time adjustments will apply.
follow along below
Core Crusher
15 Min AMRAP
21-18-15-12-9-6-3
Russian Twist Straight Leg Sit Ups
Hollow Rocks
5 Rounds 30 Sec work /15 Sec rest Oblique Crunches Right side
Oblique Crunches Left side
Crunches
follow along below
DB/KB Workout
Tabata x 2
Bird Dog
Handstand Hold/Plank
30 Min EMOM
Min 1 - OH Front Lunges - 14 (7ES)
Min 2 - DB Snatches/ KB Swing - 16 (8ES)
Min 3 - Shoulder Press - 18 (9EA)
follow along below