IF YOU ARE PERFORMING AGOQ WE RECOMMEND THAT YOU REST TODAY!
Mobility, Activation & Warm-Up
Two sets of:
Partner T-Spine Stretch x 15-20 seconds
and then …
Two sets of 10 reps each:
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
followed by …
Two rounds of:
100 Foot Farmer Carry
100 Foot Double Overhead Carry
45 Second Low Ring Plank Hold
30 Second Pronated Grip Hang
15 Ring Rows
30-45 Second Nose to Wall Handstand Hold
IF YOU ARE PERFORMING AGOQ WE RECOMMEND THAT YOU REST TODAY!
A.
Three sets of:
10 Ring Rows
15 Second Chest to Ring Hold (top of ring row)
Rest 15 seconds
15 Second Bottom of Dip Hold
15 Second Top of Dip Hold
Rest 1:1
Followed by…
Option 1:
Three sets of:
5 Ring Swings + 1 Ring Muscle Up + 3 Ring Dips
Rest as needed
Option 2:
Three sets of:
5 Ring Swings + 4 Ring Pull-Ups
Rest as needed
IF YOU ARE PERFORMING AGOQ WE RECOMMEND THAT YOU REST TODAY!
Three sets of:
30 Second Nose to Wall Handstand Hold
Rest 30 seconds
Followed by…
Three sets of:
1 Wall Walk + 20 Alternating Nose to Wall Shoulder Taps
Rest 30-45 seconds
Followed by…
Spend 10-15 minutes playing with your handstand walks!
B.
IF YOU ARE PERFORMING AGOQ WE RECOMMEND THAT YOU REST TODAY!
Every minute, on the minute, for 40 minutes:
Station 1: Calorie Echo/Assault Bike
Station 2: Rest
Station 3: Calorie Row
Station 4: Rest
35-44: 18/14 Calorie Echo/Assault Bike; 22/17 Calorie Row
45-49: 16/12 Calorie Echo/Assault Bike; 20/15 Calorie Row
50-54: 14/10 Calorie Echo/Assault Bike; 18/13 Calorie Row
55+: 12/8 Calorie Echo/Assault Bike; 16/11 Calorie Row” Take 5 minutes to walk around, bringing your heart rate down and then roll out the traps and upper back to help release some neck tension.
General Training Notes
Ring Muscle-Up Drills
Now that we’ve done our muscle-up density test we want you getting in some more technique work to improve proficiency on your muscle-ups. If you are strong with ring muscle-ups then select option 1 and feel free to do 5 Ring Swings + 3 Ring Muscle Ups + 3 Ring Dips
Handstand Walk Play Time
More handstand walking drills into unstructured time to play around with things! Here are some things you could focus on:
-Handstand Obstacles
-Pirouettes
-Free Standing Handstand Holds
-General Handstand Walk Mechanics
EMOM
Sweat fest today! Just a pure aerobic conditioning piece with 1:1 work to rest ratio. That means you can go pretty hard during your minute of work knowing that you’ll be getting equal amounts of rest. Feel free to adjust the time domain (more or less) depending on how you feel.