LET'S CELEBRATE COACH AYN!
May 1st is her Birthday!! Happy Birthday, Ayn!!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
2. “Death by Thruster” With a continuously running clock, on the first minute, 1 Thruster. On the second minute 2 thrusters, the third 3 thrusters, etc., continuing as long as you are able up to 14 minute Cap. When you can no longer complete all thrusters within the minute, you’re done. LIII:95/63 LII:65/45 or scale weight as needed LI: scale weight as needed, do not go beyond 10 minute mark.
*If classes are large, athletes start at different “Death bys”
3. Rest 6 min
4. “Death by Pull-ups” With a continuously running clock, on the first minute, do one pull-up. On the second minute two pull-ups, the third three pull-ups, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done. LIII:Chest to Bar Pull-ups LII: as written or scale pull-up variation as appropriate LI: pull-up variation as appropriate. Stop at 10 minute mark.
20 minute time cap.
5. Mobility: Couch Stretch 2:00/side Lat Smash 2:00/side Banded Tricep Mobilization 1:00/side