Workout of the Day - Monday, 8 June 2015

Workout of the Day – Monday, 8 June 2015

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up 3 rounds:
3/3 single leg Deadlift with empty barbell
10 hollow rock
Hold couch stretch 30 seconds a side
Warm-up inclusion Mobility Animal walk 60M – you choose, alternate between 3-4 different types (after each walk do 10 double unders)

2 rounds
6 knee to elbow (kipping if possible)
5 burpee broad jump
4 single leg hip bridges
3 wall climbers
Activation
Movement Prep
PART “A” – Skill  
PART “B” – Strength Strict press
10-8-6-4-2
Alternate with strict ring rows
2-4-6-8-10

(Go on feel, add weight as rep scheme drops) Strict press
10-8-6-4-2
Alternate with strict pull-up
2-4-6-8-10

(Go on feel, add weight as rep scheme drops) Strict press
10-8-6-4-2
Alternate with strict pull-up
2-4-6-8-10

(Go on feel, add weight as rep scheme drops)
PART “C” – Assistance Do at end:
3/3 Single leg flag poles, 30 second Handstand hold against wall – nose to wall Do at end:
3/3 Single leg flag poles, 30 second Handstand hold against wall – nose to wall Do at end:
3/3 Single leg flag poles, 30 second Handstand hold against wall – nose to wall

6 Back raises GHD

PART “D” – Conditioning 6 Min AMRAP:
30 Skips
10 Sit-ups
5 Burpee box-jumps 6 Min AMRAP:
30 Double unders
10 Toes to bar
5 Burpee box-jumps 6 Min AMRAP:
30 Double unders
10 Toes to bar
5 Burpee box-jumps
PART “E” – Compensation / Cool Down Alternate between:
Couch stretch
Pigeon pose
Bar hang
1 minutes each (30/30)
Posted in Workout of the Day
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