1.) Mobility Madness
For 15 minutes:
15 Hip Extensions
10 GH Raises
20m Handstand Walk
For 15 minutes
Quad Smash
Options: partner quad smash or individually use a barbell and roll it. we will make sure to really teach what it is we want you to do when performing these mobility movements
For 15 minutes
15 GHD Sit-ups
15 Wallballs
5 Strict Toes to Bar
For 15 minutes
LaCrosse ball shoulder smash 3 minutes per side
LaCrosse ball lat smash smash 3 minutes per side
Finish with a Thoracic Smash Demonstration.
note: coaches show favorite thoracic mobility
*2.) Snatch from blocks @ low hang
note: directly below knees and concentrate on pulling those knees back just a little bit further as you pull in and through hang position
15 reps starting @ 60% and adding load. if it feels good don’t be afraid to go heavy
*3.) 3 rounds
25 Hollow Rocks
15 Reverse Hyper
For 15 minutes:
15 Hip Extensions
10 GH Raises
20m Handstand Walk
For 15 minutes
Quad Smash
Options: partner quad smash or individually use a barbell and roll it. we will make sure to really teach what it is we want you to do when performing these mobility movements
For 15 minutes
15 GHD Sit-ups
15 Wallballs
5 Strict Toes to Bar
For 15 minutes
LaCrosse ball shoulder smash 3 minutes per side
LaCrosse ball lat smash smash 3 minutes per side
Finish with a Thoracic Smash Demonstration.
note: coaches show favorite thoracic mobility
*2.) Snatch from blocks @ low hang
note: directly below knees and concentrate on pulling those knees back just a little bit further as you pull in and through hang position
15 reps starting @ 60% and adding load. if it feels good don’t be afraid to go heavy
*3.) 3 rounds
25 Hollow Rocks
15 Reverse Hyper
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Angela Schneider
Mobility completed
Thank you Tom for helping me with my first hand stand ever in my life! Not gonna grow if you don't step outside your comfort zone.
9
0
Pauly VanderKelen
3 rounds + 1 GH raise in 10 minutes (Started with 20m HSW. All 4 HSWs UB)
5 rounds + 13 WBs (25# WB) in 10 minutes (Started with WBs)
0
0
Theresa Rosenquist
All the Madness
15 min w/up bike, 2k row (N4T), Gymnastics w/ Tom & the gang, Some Squats (to #140),, SwimWOD ~ 1200m
1
0