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Friday, August 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
9 Hollow banded lat pull downs
7 Transition muscle ups

Transition mu progression
Beginner:
Floor transitions, knees bent o

Intermediate:
Floor, legs straight

Advanced:
Box
Advanced +:
5 x (1 box transition mu + 2 pause ring dips)

Gymnastics
Metcon (AMRAP – Reps)
EMOM 6mins
3 Ring Muscle-ups
Max Cal Row

Score: Total cals

Scaling options
Beginner
EMOM 6mins
3-5 Russian dips*
Max cal row
*Set up two boxes and have athletes use their feet on the floor as support

Intermediate
EMOM 6mins
3-5 Russian Dips or Box supported ring mu
Max cal row

COMP
10 rounds, each for time
3 Ring Muscle-ups
250m Ski
Rest 1:1

Metcon
Metcon (Time)
3 rounds for time
15 Bar facing Burpees
400m Run
15 OH Squats 115/75 lbs

KG: 50/35
Score: Time
TC: 15mins

Scaling options
Beginner
3 rounds
8-12 Bar facing Burpees
200m Run
15 OH Squats @moderate

Intermediate
3 rounds
12-15 Bar facing Burpees
400m Run
15 OH Squats @9565 lbs

COMP
3 rounds for quality
15 Bar facing Burpees
400m Run
15 OH Squats @115/75

Extra Accessory
Metcon
3 rounds
5-10 Ring Dips
10 Lu raises
Rest 60 seconds

Goal: Upper body strengthening

Just move smoothly here. No rush. Hips AND shoulders should move down and up on the Ring Dips.