Thursday 3/9/17

Thursday 3/9/17

17.3 Live Announcement & Throwdown  – Tonight at 8 pm. When asked why she volunteered, she simply replied, “YOLO.”

Don’t forget your post workout protein – Grab & Go protein and carb packs available at the front desk. $3 each. Protein comes in chocolate and vanilla. Carbs in Raspberry and Lime.

Check out this demo on assisting with the handstand walk.

Warmup
Dynamic Athletic Movement
Hip Mobility

3x
10 Overhead Squats
5 Downdog Push-ups

L2-4 – barbell
L0/1 – PVC pipe Face the Wall OHS

Skill

15 Minutes

Level 4
10 Yd Handstand Walk
5 TRIPLE Unders (just attempts if you can’t get it)
30 second L-Sits
Rest 30 seconds between each exercise

Level 3
10 Yd Partner-assisted Handstand Walk (partner spots your legs)
10 CONSECUTIVE Double Unders
30 second L-Sit
Rest 30 seconds between each exercise

Level 2
20-30 second Handstand on the wall with Shoulder Taps
60 seconds Double Under practice
15 second L-Sit
Rest 30 seconds between exercises

Levels 0/1
5 kick up to handstand attempts (just practice kicking up so your weight is all on your hands, don’t worry about getting into a handstand)
20-30 second Downdog with feet on a box or on the stall bars
60 seconds jump rope practice
15 second Knee-Tuck-Sit
Rest 30 seconds between exercises

Strength

20 Minutes

Levels 2-4

Barbell Snatch Progression
Then:

5 Sets
3 Power Snatch (from floor)
30/30 Side Plank
30 Second Downdog Stretch
Rest 60-90 seconds

Levels 0/1

6-8 Sets
6/6 Single KB Russian Step-ups
6 Double KB Push Press
30 Second Plank with Shoulder Taps
Rest 60 seconds

Accessory

3x
40 yd Kettlebell Waiter Walk R/L
30 Bicycle Sit-ups (pause when elbow touches knee)