June 26, 2020

25
Jun

June 26, 2020

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


“The best drill for improving your movement patterns is to practice your movement patterns.”

Warm-up

3 rounds for 30-seconds of:

Bear crawl

Crab walk

Broad jumps

Walking lunges

Cossack squat

Spiderman lunge

V-roll ups

Specific Warm-up

Double-unders and single-leg squats

EMOM 10 minutes

Odd minutes – Double-unders

1. 2 sets of 3 single-unders + 3 double-under jumps

3. 2 sets of 3 single-unders + 3 double-unders

5. 20-seconds of double-unders or practice

7. 20-seconds of double-unders or practice

9. 20-seconds of double-unders or practice

Even minutes – Single-leg squats

2. 10 narrow-stance squats

4. 10 reverse lunges

6. 6 assisted single-leg squats

8. 4 assisted single-leg squats

10. 4 single-leg squats

Workout of the Day

Metcon (AMRAP – Reps)

On a 16-minute running clock, 2 rounds of:

2 minutes of double-unders

Tabata single-leg squats, alternating legs each interval

2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

Cooldown

1 min pigeon pose

1 min Lunge on chair

12 Cobra pose

12 cat-cow