Friday, February 19, 2016

You missed the draft, but there is still time to get on a team (via random assignment) if you register now.

 HERE is where you can register (I’m lookin’ at you 5:30 crew)! 

OG Paradiso shirt=fan favorite.

Prehab

Foam Roll Calves
20 band pull aparts
20 external shoulder rotations
PVC Dislocates

Warmup

12 Samson Lunges
:20sec each side Down Dog Calf stretch
12 hanging lat activations
20 vertical jumps
12 ring rows
20 high knees

Gymnastics Strength

“Death by Muscle up”
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on… You may also choose bar muscle ups.

or
“Death by Pull-up”
Every minute on the minute, complete an ascending ladder of pull-ups 1 rep the first minute, 2 the second and so on…

Notes: 17 minute time cap. If you think you can do more than 15 minutes, do chest to bar. Scale to ring rows or banded pull-ups accordingly.

Conditioning

10 Rounds for time:
30 DU
7 Burpees to a 6” target

Notes: If you cannot do double unders do 50 single unders or 30 double under attempts.

Cool Down

Foam Roll Calves
2x 1min weighted plank
20 reverse snow angels