Sunday March 10, 2019

Sunday March 10, 2019

Events and Announcements
19.3 scores are due Monday night at 8pm. Make sure to submit them before the deadline.


Workout of the Day

Warm Up
30 Second Of:
Single Unders
Walkout Push-Up
Kettlebell Deadlifts

High Single Unders
Push-Up to Down Dog
Kettlebell High Pulls

Fast Single Unders
Alternating Spidermans
Russian KB Swing

Mobility
90 sec KB Ankle Stretch (45s/side)
1 Min Pigeon Pose / side
1 Min Up Dog

Skills & Drills
AbMat Sit-Up
Focus: Snap Up vs Roll Up
Movement Prep
10 Snappy AbMat Sit-Ups

Double Unders
Focus: Snap The Hands vs Roll The Hands
Movement Prep
20s Fast Singles
20s Double Under Practice

Movement Substitutions
-Scale Reps
-45 Single Unders
-30s Double Under Practice

Russian KB Swing
Focus: Snap Open vs Roll Open
Movement Prep
7 Russian KB Swings (warm-up weight)
7 Russian KB Swings (workout weight)

Workout Prep
10 Russian KB Swings
10 AbMat Sit-Ups
10 Double Unders

Training
For Time
21-18-15-12-9-6-3
Russian Kettlebell Swings (32kg/24kg)

After Each Round:
15 AbMat Sit-ups
30 Double Unders