Style Sampler

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Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

SLIPS

20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec L-sit
-15 sec Free Handstand
-30 sec Plank
-30 sec Standing Straddle Stretch

EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters
Min 2 – 15 MB Situps

Compare to Jan.5/21

Rino

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14 Responses to “SLIPS”

  1. 20 min to rotate between movements:
    -5 Front to Back Scales/side (5L + 5R)
    -20 sec Bent hollow hold
    -15 sec Free Handstand practice
    -30 sec Plank
    -30 sec Standing Straddle Stretch
    >> 4 rounds + BHH

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters (10#)
    Min 2 – 10 MB Situps

    Thanks Ingrid!

  2. 20 min to rotate between movements:
    -5 Front to Back Scales/side (5L + 5R)
    -30 sec Hollow Hold
    -30 sec Box Pike
    -30 sec Plank
    -30 sec Standing Straddle Stretch
    Total: 5 rounds (Hold the Stretch for 1 min on last round)

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters (14#)
    Min 2 – 15 MB Situps

    Why does everything hurts already and it’s ‘only’ Wednesday?!

  3. Mobility and Warm-up

    20 min to rotate between movements:

    -5 Front to Back Scales/side
    -20 sec Bent Hallow Hold
    -20sec Down Dog
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    **5 Rounds

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters (10#)
    Min 2 – 12 MB Situps (10#)

    Thanks Ingrid!!

  4. 20 min to rotate between movements:

    -5 Front to Back Scales/side
    -20 sec Bent Hallow Hold
    -20sec Down Dog
    -30 sec Plank
    -30 sec Standing Straddle Stretch
    5 rounds

    EMOM for 8 mins Orange
    Min 1 10 slow MB thrusters (10# plate)
    Min 2 12 MB sit-ups (10# plate)

    @ home

  5. 20 min to rotate between movements:
    -5 Front to Back Scales/side
    -15 sec Bent Hollow Hold Alternating Legs
    -15 sec Free Handstand
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters
    Min 2 – 12 MB Situps

    WOD w 10#
    Thanks Julia!

  6. 20 min to rotate between movements:
    -5 Front to Back Scales/side
    -15 sec L-sit
    -20 sec Box Pike Hold
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min @ 14#
    Min 1 – 10 SLOW MB Thrusters
    Min 2 – 15 MB Situps

  7. SLIPS 20mins
    5 front to back scales/side
    20 secs Bent hollow hold
    20 secs DD
    30 secs plank
    30 secs stand straddle stretch

    Emom 8mins
    1- 10 slow MB Thrusters
    2- 12 MB Situps

  8. 5 front to back scale /side
    15 sec L sit
    20 sec pike hold
    30 sec plank
    30 sec standing straddle stretch
    WOD
    EMOM for 8 min
    min 1 10 MB thruster
    min 2 15 MB sit up

  9. Did some stuff for 20 minutes. Failed the handstand hold. Maybe did one for 5 seconds. Gymnastics stuff needs work. I could possibly be worse at it then I was in 2013.

  10. 20 min to rotate between movements:

    -5 Front to Back Scales/side
    -20 sec Bent Hallow Hold
    -15 sec Down Dog
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters (6)
    Min 2 – 12 MB Situps (6)

    Thanks Blake!

    And I may have chosen the wrong sized medicine ball..
    Note to get the heavier one next time.

  11. 20 min to rotate between movements:
    -5 Front to Back Scales/side
    -15 sec L-sit
    -20 Sec Pike hold
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters
    Min 2 – 15 MB Situps (14,14,13,21)

    Thanks Kevin!

  12. 20 min to rotate between movements:
    -5 Front to Back Scales/side (5L + 5R)
    -30 sec Hollow Hold
    -30 sec Box Pike
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters (14#)
    Min 2 – 15 MB Situps

    Thanks Blake!

  13. 20 min to rotate between movements:
    -5 Front to Back Scales/side
    -15 sec L-sit
    -15 sec Free Handstand -Pike on 24in Box
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min -20# MB
    Min 1 – 10 SLOW MB Thrusters
    Min 2 – 15 MB Situps

  14. 20 min to rotate between movements:
    -5 Front to Back Scales/side (5L + 5R)
    -30 sec Hollow Hold
    -30 sec Box Pike
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 SLOW MB Thrusters (20#)
    Min 2 – 12-15 MB Situps

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