Ninja Sandwich

Dec 4th, 2020

Category: Uncategorized

Ninja Sandwich

Conroy

Indoors Primarily

Warm-up
400M Run  (ColdSub – .7 Mile Bike or 500M Row)

Then

2 Rounds
10 Scap Pull- Ups
10  Banded Pallof Press Right Side
10 Banded Pallof Press Left Side*
10 Hand Hanging Turn Around Each Side*

*Round 2 Hip Touches

MOD Warm Up
-Sub Rings for Bar Movements -Use Racks for Pallof Press

Or

-10 Scap Push-Up
-Use Racks for Pallof Press
-10 Banded Pull-Aparts for Hip Touches

Midline
3 Rounds
30s Each Movement

  1. Side-Plank Raises- R
  2. Side Plank Raises- L
  3. Plank-Ups
  4. Plank Hold

No Rest between movements
30s Rest after all of the movements.

WOD
1200m Run (Cold Sub 1500M Row or 2.2 Mile Bike)

Then
5 Rounds
10 Strict Pull-ups
20 Push-ups
30 Sit-ups

Then

1200m Run

Run Sub- 1500m Row or 2.2 Mile Bike

Level 3- 5 strict pull-ups
Level 2- 5-15-30
Level 1- 5-10-15 Reps, 800m Run
ADV – 5 Ring Muscle Ups, 20 GHD’s per round

Extra Work
Squat Snatch
Work Up To Heavy-ish Single

Then

5-4-3-2-1
Squat Snatch

Does not have to be TNG
Rest as needed between sets