03 Jan 2017 – Our First Mobility Drill of 2017

It's time for our first Mobility Drill of the Week for 2017! Your coaches will aim to save the last 3-5+ minutes of every class to either take you through this drill, or get you started so that you can finish the mobility drill as they are beginning the next class.

Don’t forget, you can do our mobility drill even if you didn’t train… in fact, we recommend it! As mentioned before, the more consistently you attack these drills, the more likely you are to see progress in your mobility, to move better and feel better. And since you’ll have access to the mobility drill video every day of the week, you’ll always know what mobility work you need to do and how you should do it. 

Bring on the mobility gainz!



A) Conditioning
3 x 5 minutes on : 5 minutes off

A1) 500m Row, then AMRAP:
12 Thrusters (42.5/30 kg)
12 Chest to bar pull-ups

A2) 400m Row, then AMRAP:
9 Thrusters (50/35 kg)
9 Toes to bar

A3) 300m Row, then AMRAP:
6 Thrusters (60/40 kg)
12 Pull-ups

B) Gymnastics
Option 1: Handstand Push-ups
5 sets of max kipping HSPU
- Rest 60 seconds between sets -

Option 2: Handstand push-ups
5 sets of max kipping HSPU with single Abmat
- Rest 60 seconds between sets -

Option 3: Negative Handstand push-ups
5 x 15-20 Negative HSPU to deficit, lower as slowly as possible
- Rest 60 seconds between sets -