Raise your hand if you want to start learning how to butterfly today!!!
Skill: Pull-ups
Coaches: use up to 10 min to go over pull-up technique (dead vs active hang, engaging lats, keeping core tight and body long in the kip, not breaking hips, difference between strict, kip, butterfly). Get each athlete to do 3 unbroken reps at their most difficult option of the following: Strict, Kip, Banded. If athletes can do 3 reps of strict they can work on butterfly technique (starting with small loops) for the remainder of time and during EMOM below. If unable to do strict, focus on kipping technique (banded or unassisted).
Skill work: E0:45MOMx8
· 2-4 reps working on butterfly or kipping (assisted or unassisted)
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“Cold Heart”
10 Min AMRAP (with buy in)
---- 30/20 Cal Assault bike Buy-In----
· 12 HSPU
· 24 American KB Swing (53/35)
· 36 Plank Shoulder Taps
RX: If using a mat, must counter height with plates (flat mat=10 lb plates, regular abmat = 25 lb plates). Butt must be OFF the wall at top of the rep. KB swing must be straight arms locked out overhead with bottom of bell facing ceiling. In the plank position, knees, hips, and shoulders must be in straight line. Butt can be no higher than head level and bottom of hips can be no lower than elbows.
FW: Add mats on hspu or sub seated strict DB press. RWAN
LF: Sub 100m run for hspu if desired
Notes: If there aren’t enough bikes available, athletes may start with workout portion. At the end of every round, check to see if a bike is open. If so, athlete must immediately go to bike and perform 30/20 cal as their “buy-in”. Goal with buy in is to get heartrate up before going inverted. 30/20 cal should be in that sweet spot of a consistent output (not a sprint, but not a death stop pace). Goal should be to keep rpm’s at a consistent output and NEVER take your hands off handlebars on bike today. HSPU should get progressively harder throughout the workout, going from high heartrate on bike to additional shoulder burn on the plank shoulder taps. KB swing is the pacer in this workout and you should try to catch breathing on these by keeping them smooth and unbroken if able.
