Month: March 2019

Meathook/Nutcracker

• Crossbody band pulls [20] + banded meathook to meathook (2-arm, high) [4,8] x 2
• One arm hang [30,60 sec] + ½ M&M [3,5] x 2
• Teres roll out [1 min] + banded meathook to meathook (2-arm, low) [4,8] x 2
• 2-arm spin to MH OR spin to lock-off x 1-3
• 1-arm nutcracker (w/ spot) + pistons [max]  x 2-3

Half Arabesque

• Isometric needle lock-off [3 x max time] + Isometric miniband side leg lifts [3 x max time]  x 2
• Decline/Incline row [5,10] + Dip hold [20,60 sec] x 2
• ½-½ arabesque pull [3] + Hinge row [5,10] x 2
• Half arabesque practice x 3

Half-Arabesque

• 1-arm face pull holds [5×3 sec] + Needle pull-up to half-straddle hold [5×3 sec] x 2
• High incline rows [4,7] + Peanut sleepers [10,15] x 2
• Half-arabesque practice + Isometric miniband side leg lifts [2 x max time] x 2-3
• Dips OR push-ups [max] + prone cuban holds [20 sec] x 2
• Switch grip needle pull-ups [5] + pain potty [10] x 2
• Superman practice + capsule stretch  [½ FF]  x 2

Handstand

• Tuck L-sit hold [max] + Weighted pike (½ FF) x 2
• Bench tuck butt-up holds [3,5] + Partner fsplit (½ FF) x 2
• Floor headstand practice

L-sit

• Handstand wall walks [3,5] OR plank rock [5] + Armbar [1 min] x 2
• Support press [5,9] + Incline Psoas march [10] x 2
• Tuck L-sit [3,5 x 5 sec] + Weighted pike (½ FF) x 2-3
• crow pose [max time] + banded shavasana [5] x 2
• Partner Front split (FF) x 1

Meathook/nutcracker

• Prone cuban holds [20 sec] + ½ M&Ms x 2
• Server rotations [8 x 10 sec] + pistons [5] x 2
• Crossbody banded scap pulls [10,15] + Banded Meathook to meathook [2,5] x 2
• Seated Russian twist [20] + rest [1 min] x 5

Core + shoulders conditioning (20 min total)

• Skin the cat [5] + 1 min rest x 5
• MH switch [5/side] OR Knees to elbows [5] + 1 min rest x 5

 

Pulling + pushing (20 min total)

• Horizontal row [10] + 1 min rest x 5
• Dips [5] OR push-ups [10] + 1 min rest x 5

Lower body

• Weighted walking lunge [10 steps/leg] + 1 min rest x 10

Get wrecked

As many rounds as possible in 10 minutes:

• 10 burpees
• 75 single unders (skipping rope)

Switches

• Crossbody band pulls [20] + meathook to meathook (2-arm, high or low) [10] x 2
• One arm hang [30,60 sec] + needle to RMH [2] x 2
• Teres roll out [1 min] + MH drags (w/ band wrap) [4,6] x 2
• Low switch practice OR single arm spin to MH x 3
• Skin [20,60 sec] + RMH straddle lower to skin [2] x 0-2

Arabesque

• Isometric half-straddle needle lock-off [3 x max time] + Isometric miniband side leg lifts [3 x max time]  x 2
• Half arabesque switches [3,5] + Asymmetric dip [3,5] x 2
• Arabesque practice (w/ spin) + Dip hold [20,60 sec] x 3
• ½-½ arabesque pull (w/ spin) [3] + Decline row [7,10] x 3

Arabesque/Superman

• 1-arm face pull holds [5×3 sec] + Needle pull-up to half-straddle hold [5×3 sec] x 2
• High incline rows [4,7] + Peanut sleepers [10,15] x 2
• Spin>MH>Arabesque>roll>nutcracker x 3-4
  • Do all portions of this that you can
• Korean dips [max] + prone cuban holds [20 sec] x 2-3
• Switch grip needle pull-ups [5] + pain potty [10] x 2
• Superman practice + capsule stretch  [½ FF]  x 2

Handstand

• L-sit hold [max] + Weighted pike (½ FF) x 2
• Butt-up holds [3,5] + Partner fsplit (½ FF) x 2
• Press to straps handstand practice OR floor press headstand

Handstand

• L-sit press to mat [5] + Incline Psoas march [10] x 2-3
• Handstand wall walks [3,5] + Armbar [2 min] x 2
• Handstand hops (floor or straps) [2,5] + Weighted pike (½ FF) x 2
• L-sit hold w/ turn out (rings, bench or straps) [3,5×5 sec] + Gut smash x 2-3
• Headstand or Handstand straddle lowers [5] + banded shavasana [5] x 2
• Partner Front split (FF) x 1

Switches

• Prone cuban holds [20 sec] + Caro RMH [2,4] x 2
• Server rotations [8 x 10 sec] + Meathook to 1-arm needle (banded or partner) x 1-2
• Invert pike to RMH (banded)