Please Vote 802
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Fitness Friday
How could you forget about station day???? 9:00 in each station - 4:00 to transition to the next!
The Mobility
Warm-Up
For 8:00 or 3 rounds you will work through the following movements. Everyone will do this first part, and then depending on where your coach put you for the workout, you will do a station specific warm-up.
Station #2
- 2 Rope Knee to Elbow working to a few pins up the rope (Rx/Per) Fit= Rope Pulls
Station #1
On a 2:00, starting at 3-2-1 goYou will have 1:00 extra at the end for clean-up.���� Try to talk to someone moving to that station if they want to share your weights.5 sets of 5 reps
Station #2
*YOU MUST HAVE A LONG SOCK/SHIN GUARD IN ORDER TO CLIMB THE ROPE. IF YOU DO NOT YOU WILL DO ROPE PULLS OR PULL-UPS INSTEAD.����If you have never climbed the rope before, this is not a day for you to learn how.���� Do the same scalings mentioned above.9:00 As Many Rounds/Repetitions As Possible
- Rope Climb
- Partial Pull is about 1/2 way up, practicing your pin.
- Rope Pulls
- 2~ 40m Shuttle= Run to the 40m mark, touch down, run back to building, touch down, then REPEAT!
Station #3
As Many V-Ups as Possible following a 1:00 Clock.��������You will do the Wall Balls, KBS and with all time remaining in that minute do As Many V-Ups as Possible.Score= total V-Ups
**As many V-Ups����in time remaining
The Finisher
- Week 2 Day 2 Hatch Program
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