Tuesday, August 16th 2022
Warm-up
A. General
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*
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
3 sets
9 Hollow banded lat pull downs
3-7 Transition muscle ups
Transition mu progression options
Beginner:
-Floor transitions, knees bent o
Intermediate:
-Floor, legs straight
Banded sling shot drill
Advanced:
-Box transition
-Box transition complex: (1 box transition mu + 2 pause ring dips)
Gymnastics
30 Muscle-Ups (Time)
30 muscle-ups for time
Metcon
Metcon (AMRAP – Reps)
EMOM 20minutes
Odd: 10 Box jump overs @24/20" + 8 TTB
Even: 10-15 Bar Facing burpees
Odd: 10 Box jump overs @24/20" + 8 TTB
Even: 10-15 Bar Facing burpees
TC: 20 min
Score: Total Burpees
Score: Total Burpees
Scaling Options
Beginner
Odd: 6 Box jumps + 6 Hanging Knee Raise
Even: 5-10 burpees
Intermediate
Odd: 6-8 Box jump overs @24/20" + 6 Toes to eye Level
Even: 5-10 Bar Facing burpees
Perform
As Written
Extra Accessory
Metcon
Banded internal rotation
2 x 10/arm
2 x 10/arm
Banded external rotations
2 x 10/arm
Score: Time
Scaling Options
Beginner
20 Ring Rows
20 Bench Dips
Intermediate
30 Ring Rows
30 Assisted Ring Dips
Perform
As Written