Strength
3 Sets
- 3 Straight Arm Arching Lean Back w/ :03 hold
- 3 Jefferson Curl @ 5521
- :10-20 L-Sit
Notes
Our work today is focused on improving your strength and flexibility for toes to bar. You will rotate through 3 exercises for 3 working sets.
Straight Arm Arching Lean Back. This exercise is about engaging your lats and pulling down on the bar. As you lean back, retract your shoulder blades as much as possible. You can self-spot this exercise by keeping your feet on a box.
Jefferson Curl. Use a very light weight and stay strict to the tempo. This is a stretch, not a deadlift.
L-Sit . Keep you elbows locked and shoulders actively pressing down in the support position. Aim to get your thighs parallel to the ground. If you cannot, bend one or both knees.
Skill
Every minute on the minute for 8:00:
- 5-10 Toes to Bar
Or - 4-6 Dynamic Building Drill
Or - 5-10 Knees to Elbows
Or - 5-10 Hanging Knee Raises
Notes
We will be performing a number of toes to bar or substitute at the top of each minute for 8 minutes. Choose a variation and target number that you can maintain for all 8 rounds. This means that the first few rounds should not feel difficult.
You may substitute a dynamic building drill where you build as high as possible over the course of 4-6 swings.
If you are performing hanging knee raises or knees to elbows focus on maintaining a tight arch position and get as much hip flexion as possible at the top.
Conditioning
Complete as many rounds as possible in 8:00:
- 8 Box Jump Overs
- 8 Push Ups
- 8 Kettlebell Swings
Notes
Today’s workout is 8-minutes of box jump overs, push ups, and kettlebell swings. Your score is the total number of rounds and reps completed in 8-minutes.
Try to maintain a consistent pace on the box jump overs. Stay safe and step down each rep.
Keep the push ups to 1 set. Perform your push ups with your hands on your box, if needed.
Choose a moderate weight kettlebell that allows you to complete 8 reps unbroken throughout the workout. Try not to hesitate before picking up the bell. Constant movement is the goal.