Monday May 1st – New Assessed B: [Re-Test 4/3]

Monday:  5/1

RE-ASSESS APRIL NEWBIES & TUNNEL

Newbie Day 1: 

Teach bracing and record plank. 2 Min Max

Teach Hollow Hold and check progression level.

Teach Pushup, Squat, TRX Row Yellow Bar Row if need be.

Baseline Assessment: Modify for Rain or Cold

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

2x: 10x Pushups, 10x TRX Rows, 20x Squats

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

New Assessed B: 100 Burpees for time: (12 Min Time Cap) [Re-Test 4/3] 

  • Newbies 50 Burpees

Partner Pull Up Progression: 6-8 Reps or 3 sets max reps 7 Min Cap

  • Deadhang/Attempt
  • Assisted (Band,TRX, Partner)
  • Negative (Working on 5 Sec Negative)

 Glute & Hamstring Strength – 7 Min AMRAP

8x  (Each Side) SL Glute Bridge Raises

8x Frog Bridge Ups

8x (Each Side) Side Plank Clam Shell

4 Min Core TABATA Hollow / Superman Snaps :20/:10 Alternate Moves