DATE

2022/07/08 FREITAG Lessonplan

RX
For time:
30 toes-to-bars
30-yard KB front rack lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.

TIMECAP: 15:00

INTERMEDIATE
For time:
30 toes-to-bars
30-yard KB front rack lunge (26/35 lb)
20 toes-to-bars
20-yard KB front-rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.

BEGINNER
For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge

PROGRESSIVE WARM-UP | 10:00
200-m jog
10 alternating Samson stretch
20 seated leg raises

1 set:
200-m jog
20 walking lunges
20 alternating v-ups

1 set:
200-m jog
10 KB front rack lunge
20 v-ups

TOES-TO-BAR PROGRESSION AND PRACTICE | 10:00
Lying toes-to-bar
Hanging knee raises
Kipping knee raises
Toes-to-bar attempts

WORKOUT PREP | 8:00
3 sets:
6 toes-to-bar
6 KB front rack lunge
– Rest as needed about 1:00 between sets.

POST-WORKOUT SKILL WORK | 6:00
8 sets:
:20 double-unders
– rest :10

STRETCHING | 4:00
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side