KiCs (new)

"Half Sumo"

3/9/2017

For Time:

50 Sumo Squats
5 minute Square Stance Hold (SSH)
40 Sumo Squats
4 minute SSH
30 Sumo Squats
3 minute SSH
20 Sumo Squats
2 minute SSH
10 Sumo Squats
1 minute SSH

Note: This KiC may also be spread throughout and worked into an entire training period, as opposed to strictly consecutive. For time, may be treated as an *elite KiC

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"Triumph"

3/9/2017

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TUC

1 Pushup - 1 second plank
1 Pushup - 2 second plank
2 Pushup - 3 second plank
3 Pushup - 5 second plank
5 Pushup - 8 second plank
8 Pushup - 13 second plank
13 Pushup - 21 second plank
21 Pushup - 34 second plank
34 Pushup - 55 second plank
55 Pushup - 89 second (1' 29") plank
89 Pushup - 144 second (2' 24") plank

Continue on in Fibonacci Sequence ...

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"Disequilibrium"

3/9/2017

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7 Rounds of:

10 Hopping Round Kicks
5 Backwards Frog Jumps
15 Rolling Pushups

Then:

1 TUC Handstand phalap (position held as long as possible)

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"Star Child"

3/9/2017

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3 Rounds of:

30 sec 'star' footwork (in fighting stance)(did this with halved pool noodles, can be partners' legs, w/e)
15 sec Clap Pushups (CPUs)
30 sec Squat - Side Kick (Squat - Kick Variations- hyperlink)
15 sec Squat Jump - Full Speed
30 sec 'Starfish' touches
15 sec Mountain Climbers - Full Speed/effort

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"Lift Off"

3/9/2017

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10 Rounds of:

10, 9, 8 ... 2, 1 reps

Toes to bar / Straight Leg Lifts
Handstand Pushups
Squat Jumps

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"100 Pushups"

3/9/2017

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100 Pushups, any kind, for time

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"Black Friday"

3/9/2017

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3 Rounds (with partner) of:

20 Lateral Leg Jumps
100 Glove Taps (per side)
5 Glove Drops
5 Step Sprint
30 second Seated Meditation

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"Hulk"

3/9/2017

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5 Rounds of:

5 Frog Jump Smashes
5 Muscle Ups
100 Fist Clenches

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"Board of Doom" (AKA: ''BOD'')

3/9/2017

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5 Rounds of:

50 Supermans
1 minute Plank (scale load, not time to keep mental toughness intensity) - to knees? to incline
5 Superman Push-ups (scalable - to other explosive pushups)
2 minute Plank -

on 2nd Plank - First 3 Rounds: