June 25, 2020

24
Jun

June 25, 2020

Persistence Athletics, Persistence Athletics HQ – P.A.P.E. Class


“Find the simplest thing you are bad at and work it until proficient .”

Warm-up

2 rounds of:

45-seconds of jumping jacks

30-seconds of high knees

20 Spiderman lunges

10/10 forward+side leg swings

10 3-pointers

10 cossack squat

Specific Warm-up

Kettlebell swings & GHD sit-up

EMOM 10 minutes:

Odd minutes – Kettlebell swings

1. 10 Goblet squats

3. 10 Kettlebell deadlifts

5. 10 Russian Swings

7. 10 Overhead swings

9. 10 Overhead swings at intended workout weight

Even minutes – GHD sit-ups

2. 10 ¼ GHD sit-ups

4. 30-seconds hold at parallel on GHD

6. 5 GHD sit-ups to parallel

8. 3-5 GHD sit-ups

10. 3-5 GHD sit-ups

Workout of the Day

Metcon (Time)

50-40-30-20-10 reps for time of:

GHD sit-ups

Kettlebell swings

♀ 24 kg ♂ 32 kg

Rest as needed

Accumulate 3 min of Hand Stand Hold or 5-10 controled wall walks

Cooldown

30 sec seated toe touch

30 sec hamstring stretch

30 sec pigeon pose