160114 Thursday – “Cherry Bomb”

Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 6 minutes on GHD sit ups and progressions, plan on doing 2-3 sets of 10-15 reps.

Strength: 6×2 Front Squat – 15 of 15 (Same weight as last Friday, 6 sets of 2 reps, “across,” same weight for each set)

Super Set: 6×4 strict ring dip or weighted ring dip, last set 4+ reps of kipping (6 Sets of 4 Reps – same weight across).

Metabolic Conditioning:Cherry Bomb

4 Rounds for time

12 toes-to-bar

200m run OR 4 round trip (8 single trips) 20′ out 20′ back sled push (+90, +50*, +0) switching movements between rounds is fine

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 6-10 minutes

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Go big on the first round of toes-to-bar (as few sets as possible). Really focus on using the bent knee-to-chest then ‘flick’ the feet up to the bar.  Bend the knees on the way down as well.  Straight leg toes-to-bar are to be avoided because of the slower cycle time and additional strain on the hip flexors. Try not to pace the run too much on this one since it is so short.  Run hard, especially on rounds 3 & 4!

Optional ‘Cash Out’: With a partner, 20 burpees, 20 box step ups, 3 rounds


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