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Tuesday, July 20th 2021

Warm-up
A. General
3min Row or Bike @increasing intensity
Then 3 sets
3 push-up to downward dogs
5 V-ups
7 Pause ring rows
9 Seated piked leg raises

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

Gymnastics
Metcon (AMRAP – Reps)
Every 2 mins for 12 mins
10 Pendlay Rows @3 seconds down
30 sec max Strict TTB

Score: Total TTB reps

Scaling options
*Athletes must be consistent with the height of each rep for the whole workout.

Beginner
Every 2 mins for 12 mins
10 Pendlay Rows
30 sec max Strict Knee tucks* Or V-ups
*Knees as high as possible

Intermediate
Every 2 mins for 12 mins
10 Pendlay Rows
30 sec max Strict Straight leg raises*
*Lift the legs as high as possible, but keep them straight with the knee’s locked out.

COMP
Pendlay rows
3 x 10
Rest 60 seconds

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
8 Hang Power Clean 115/75lbs
15/12 Cal Bike/RowSki

KG: 50/35
Score: Rounds + reps

Scaling options
Beginner
Amrap 12 minutes
8 Hang Power Clean @light
10/8 Cal Bike/Row/Ski

Intermediate
Amrap 12 minutes
8 Hang Power Clean @95/65
15/12 Cal Bike/Row/Ski

COMP
Amrap 8 minutes
8 Hang Power Clean @115/75
50 Double unders

Extra Accessory
Metcon
Pallof Press
3 x 5 reps/side
No rest between sides and sets

Core stability

Points of performance:
– Press aggressively forward and hold there for 2-3 seconds for every rep