Friday, December 31st 2021
Warm-up
A. General
3 rounds
45 sec Row
30sec World’s greatest stretch (15sec/side)
30 sec Scap pull-ups/Beat swings
3 rounds
45 sec Row
30sec World’s greatest stretch (15sec/side)
30 sec Scap pull-ups/Beat swings
B. Metcon Specific
3 rounds
4 Beat swings + 2 pull-ups/C2B
20 Seconds Band Assisted Moon Bounds
10 Cal row @Hard with zero chain wobble
Gymnastics
Metcon
Butterfly progression: One set on each progression
-Circles on box
-One leg
-One butterfly at a time
-consecutive butterfly’s
-tighter kip butterfly’s
-Circles on box
-One leg
-One butterfly at a time
-consecutive butterfly’s
-tighter kip butterfly’s
*Stop and get 3 sets in where it’s challenging
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins
8 CTB
10 Box jumps 30/24"
15/12 Cal Row
8 CTB
10 Box jumps 30/24"
15/12 Cal Row
Score: Rounds + Reps
Scaling options
Beginner
Amrap 20 mins
8 Jumping Pull Ups
10 Plate Jumps @ Moderate Height
12/9 Cal Row
Intermediate
Amrap 20 mins
6 Pull Ups
10 Box jumps @24/20"
15/12 Cal Row
COMP
As written + Clean complex
Extra Accessory
Metcon (Weight)
Hip thrust
3 x 8 @heavy
3 x 8 @heavy
Goal: Glute/Ham Strength Hypertrophy
TC: 10mins
Scaling options
Intermediate & Beginner:
Jumping Kipping pull-ups
*Use these same drills but in a kipping pattern