OFK Week 2 – Grip Strength

Warm up- Bear crawl, crab walk, ape walk/reverse ape walk, arm circles, Wrist Rotations

Sprints – 70/80/90/100

Tabata- Bar hang

3 ROUNDS

-1 overhead ball or db walking lap

-1 Obstacle of Choice

– Dead hang for the remainder of time.

AMRAP 1

• Sit down sled pull (under multi rig)
• Rings
• Monkey bars-Orange rig
• Green Rig
• Farmers Carry Lap
• 10 bar Grip changes

AMRAP 2

• Ninja steps/Warped Wall
• Traverse or Atlas Wall
• Dip Walk
• Row Of Walls(with slam ball for challenge)
• Rope Climb or 3 up/downs
• 6 Pull or Chin ups

Elite Week 2 – Grip training

Tabata Mountain Climbers / Sit Ups

Tabata Bar Hang

Grip Scavenger Hunt!

• Using the worksheet they are given 8 Minutes to find 10 DIFFERENT kinds of grip (i.e bar versus rope versus baseball, bouldering rock, etc)
• Winning team gets to help build the amrap
  

10 Minute AMRAP

• Built by winning team MUST include 3 DIFFERENT grip obstacles or exercises
  and 3 other exercises

5 Minute EMOM

• 10 Jump Lunges, 1 Obstacle, Plank Shoulder Taps until end of minute

Class Buy Out

• 2 rounds
• 50 Mountain Climbers
• 40 Walking Lunges
• 30 Squats
• 20 Sit Ups
• 10 Burpees