TUESDAY 12.22
WARM-UP
EVERY 3:00 FOR 3 SETS
200 METER ROW,RIDE,SKI
10 UP-DOWNS + BOX STEP-UP (24/20)
50 SINGLE UNDERS OR 30 DOUBLE UNDERS
SKILL
ON A 10:00 RUNNING CLOCK…
PRACTICE ANY BAR MOVEMENT-- PULL-UP, TTB,BAR MUSCLE-UP*
*THE GOAL OF THIS TIME IS TO ALLOW ATHLETES TO PRACTICE WITHOUT PRESSURE. HAVE FUN! IN BETWEEN SETS PERFORM 3 BOX JUMP OVERS EXPERIMENTING WITH DIFFERENT TECHNIQUES…
BEGINNER - JUMP OR STEP UP WITH STEP-DOWN. INTERMEDIATE - JUMP FACING THE BOX, SPIN ON BOX, STEP DOWN. ADVANCED - LATERAL JUMP, STAY CROUCHED ACROSS BOX, STEP OR JUMP DOWN TO CYCLE.
WORKOUT
FOR TIME
10-20-30-40-50
BOX JUMP OVERS (24/20)
SIT-UPS