Monday’s Workout: 3-16-20

Skill: for 8 minutes, work on the kipping swing for toes to bar

  • First time kippers: Work on creating the “C” and “reverse C” position
  • For folks who struggle linking kipping T2B: Work on the speedometer method.
  • For folks who are efficient on T2B: Work on creating a faster, more efficient swing

Conditioning: “Frosted Tips”

Black or RX: 5 rounds of:

Complete as many rounds and reps as possible in 3 minutes of:

3 Deadlifts 225#/155

6 Toes to bar or toes to bar progression reps

9 Push ups

12 Wall Balls 20#/14

Rest 2 minutes in between rounds

Green or scaled: 5 rounds of:

Complete as many rounds and reps as possible in 3 minutes of:

3 Deadlifts 185#/135 or lighter

6 Toes to bar progression reps / Hanging Knee raises / hanging straight leg raises / PUBAMS

9 Assisted Push ups

12 Air Squats

Rest 2 minutes in between rounds

Blue or RX+: 5 rounds of:

Complete as many rounds and reps as possible in 3 minutes of:

3 Deadlifts 275#/185

6 Toes to bar

9 Push ups

12 Wall Balls 30#/20

Rest 2 minutes in between rounds

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