The Champ is Human

Saturday, July 26, 2014

Prehab:

Scap push ups 2×15
Banded Squats 2×10
Hip DROM

Warm up:

2 Min Jump Rope
-then-
Bear Crawl x50′
Crab Walk x50′
Skipping x50′
Butt Kicks x50′
High Knees x50′
Karioke x50′
Burpee Broad jumps x50′

Fitness

Conditioning: 

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 20-30 Strict Pull-Ups or Ring Rows
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

Notes:  If you do not finish the prescribed amount of work within the 5:00 time frame, just move to the next movement.  Scale the distance and reps to increase intensity!

Advanced Conditioning: 

Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups
10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)

Rest exactly 5 minutes, and then…

Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups
40 Calories of Rowing
80 Double-Unders

Cool Down:

ME Hollow Hold x3
GHD Hip extensions 3×8 (4 second descent-1 second ascent)
Banded Hamstring Stretch x60″
3 direction wrist stretching 30-45″ each Position

Day 1 in the books. Froning is human, but he is still in the game.