Monday, September 6th

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Skill work:

Kipping Pull Up – Spend 10 minutes on kipping drills, working on the hollow swing, hip drive, regular kip, and butterfly for both pull ups and C2B (based on athlete).
Then:
EMOM 5 – 10 Kipping Pull Ups or drills at the highest level possible.

Skill Work: Utilize 10-15 minutes (based on time frame and class size) to progress over kipping drills Whichever the highest level an athlete achieves, they will perform 10 reps every minute of that exercise. Example, newer athlete working on hollow rocks on the rig would perform 10 hollow-arch-hollow rocks, or an experienced athlete may perform 10 chest to bar, working on kipping or butterfly.

Conditioning:

For Time: (15 min cap)
25 Deadlifts 135/95
10 Alt. Pistols or Goblet Squats 53/35
20 Deadlifts 185/135
10 Alt. Pistols/Goblet
15 Deadlifts 225/155
10 Alt. Pistols/Goblet
10 Deadlifts 275/185
10 Alt. Pistols/Goblet
5 Deadlifts 315/225
10 Alt. Pistols/Goblet

Workout – we have an increasing amount of weight on the DL’s while descreasing the rep. Adding in the challenge of fatiguing the legs with the squats.