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Tuesday, November 16th 2021

Warm-up
A. General
2min Bike, row, ski @increasing intensity

B. Mobility
Handstand superman drill
10-15 repetitions

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific
2 sets
5 Banded wall-slides, slow and controlled
7 prone pvc press
3 wall walks + 5 HS hold scap push, facing wall

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10minutes
10 HSPU

Score: total reps
TC: 10mins

Scaling options
Beginner
EMOM 10
10 Seated DB press

Intermediate
EMOM 10
5-10 Piked hspu

COMP
Accumulate 100 reps for time breaking every 10 reps, resting as necessary to complete another 10 unbroken reps. This will be 10 sets of 10 reps,
The goal is to keep the rest time consistent with each set.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
4 Burpee Bar muscle up
10 Med Ball V-ups 20/14 lbs
30 Double unders

Kg: 10/8
Score: Rounds + reps

Scaling options
Beginner
4 Burpees + 4 Jumping CTB
10 V-ups / Knee tucks
30 Single unders

Intermediate
4 Burpee CTB OR 4 Burpee + 4 Jumping BMU
10 Med ball v-ups @light
15 Double unders

COMP
2 rounds
Amrap 10 mins
4 Burpee Bar muscle up
10 GHD sit-ups
30 Double unders
1 min Active Recovery between rounds:
Ski erg

Extra Accessory
Metcon
3 sets
8/arm Meadows row
8 Seated DB Press