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Tuesday, July 6th 2021

Warm-up
A. General
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*

B. Mobility
Quadruped rear shoulder stretch
30 sec/side

C. Specific
2 sets
-20 sec hollow, every 5 sec perform 1 V-up
-5 pause ring rows*
*Pause 2 sec @chest to rings

Gymnastics
Metcon (AMRAP – Reps)
5 sets
20 sec Hollow banded lat pull down
8-10 Strict CTB
Rest 30 seconds

Score: For quality
TC: 7mins

Scaling options
Beginner
5 sets
20 sec Hollow hold
5-10 Pause Ring rows
Rest 30 seconds

Intermediate
5 sets
20 sec Hollow banded lat pull down
5-10 Strict pull-up / assisted strict pull-ups
Rest 30 seconds

COMP
5 sets
5 Paused Ring Dips
30 sec Wall facing HS hold
Rest 30 seconds

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
1K Bike OR 500m Ski/Row
15 Box jump over 24/20"
15 Sit-ups

Score: Rounds + reps

Scaling options
Beginner
Amrap 15
800m Bike OR 400mSki/Row
15 Box jump over @low
10-15 Sit-ups

Intermediate
As written

COMP
Amrap 15
1K Bike erg
15 Power Clean @115/75
15 GHD Sit-ups

Extra Accessory
Metcon (Weight)
DB row with parallette support
3 x 10/side

Rest 30 seconds between sides and sets

Goal: Improve core stability when performing a pulling movement.