Tabata
– Plate hops
– Plate ground to overhead @25/15 lbs
– Plank Plate Drag
– Burpee to trap-3 raise
Tabata = 4×20 sec on / 10 sec off (
4 sets on each, not 8)
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
C. Ring mu skill practice
Tips for preparing class:
5-7 Arch to hollow drill
*Use this to teach the aggressive initiation of the core
Skill practice options
Beginner:
-False grip ring row
-Muscle up, sit-up drill (first)
-Floor Transition ring mu
Intermediate:
-Banded slingshot muscle up
-Hips to rings
-Box transition ring mu
Advanced:
-Low ring snap back pull + mu
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)
30 Ring Muscle-ups
*Every time you break complete 20/16 Cal row
10 TTB
10 Box Jumps 24/20"
Scaling options
Beginner
8 Hanging Knees to Chest
10 Plate Jumps @Moderate
Intermediate
10 Toes to Eye Height
6 Box Jumps @24/20"
COMP
As written
4 x 16 Alternating @moderate
TC: 12mins
Scaling options
Beginner
30 Pull variation
30 Push variation
*Every time you break complete 16/12 cal row
*Pull variations: Pull-up, ring rows, jumping pull-up, ect…
*Push variations: Ring dip, Bench dip, Push-up, ect…
Intermediate
30-50 Box transition ring mu
*Every time you break complete 20/16 cal row
COMP
For time
50 Ring mu
*Every time you break complete 20 cal row