Menu
0 Comments

Tuesday, June 22nd 2021

Warm-up
A. General
1 min row or bike @easy
10 Inchworms
45 sec row or bike @mod
10 banded pull aparts
30 sec row or bike @hard
10 alternating Y arm raises on a box*

B. Specific
Bar muscle up drills
Everyone:
10 Scap pull + hollow body

3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow

Intermediate:
3-5 Glide Kip
3-5 Hip to Bar

Advanced:
3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:
Regular, weighted, jumping

Gymnastics
Metcon (AMRAP – Reps)
5 sets
4 Strict CTB + 2-4 Bar muscle ups

Rest 90-120 seconds between sets

Score: Total reps
TC: 12mins

Scaling options
Beginner
5 sets
4 Ring rows + 2-4 Jumping CTB @2-3sec negative

Intermediate
5 sets
2-4 Strict Pull-up + 2-4 Jumping Bar muscle ups OR 2-4 CTB

COMP
5 sets
2 Negative Strict Muscle up with 5 seconds hold just after turnover (rings touching the chest)
Rest 90-120 seconds between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
30/25 Cal Row
15 Abmat sit-ups
12 CTB

Score: Rounds + reps

Scaling options

Beginner
Amrap 12 minutes
21/15 Cal Row
10 Abmat sit-ups
12 Jumping pull-ups*
*No negative, but controlled

Intermediate
Amrap 12 minutes
30/25 Cal Row
15 Abmat sit-ups
12 Pull-ups

COMP
Amrap 12 minutes
30/25 Cal Row
15 Air Squats
6 Bar Muscle-ups

Extra Accessory
Metcon
Side plank lateral raise
3 x 12/side
No rest between sets and sides

Improve your ability to stabilize your spine

Points of performance:
– 12 reps must be done unbroken. Choose weight accordingly.