Friday, March 18th 2022
Warm-up
A. General
Tabata
– Plate hops
– Plate ground to overhead @25/15 lbs
– Plank Plate Drag
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
5-7 Arch to hollow drill
*Use this to teach the aggressive initiation of the core
3 x one of the following complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated
Gymnastics
Metcon (4 Rounds for reps)
4 rounds
2 minutes max Cal row
1 minute Ring Muscle-ups
2 minutes max Cal row
1 minute Ring Muscle-ups
Metcon
Metcon (Time)
For time
12-9-6 Power Snatch 135/95lbs
21-15-9 Bar facing Burpees
12-9-6 Power Snatch 135/95lbs
21-15-9 Bar facing Burpees
KG: 60/43
Score: Time
TC: 15 mins
Score: Time
TC: 15 mins
Scaling options
Beginner
For time
21-15-9
Power Snatch @light
Burpees
Intermediate
For time
12-9-6 Power Snatch @95/65lbs
21-15-9 Bar facing Burpees
COMP
3 rounds
12-9-6
Power Snatch
Bar facing Burpees
Rest 1min between rounds
Round 1: @135/95
Round 2: @115/75
Round 3 @95/65
Extra Accessory
Metcon
Split stance banded fly
3 x 12
Rest 60 seconds between sets
3 x 12
Rest 60 seconds between sets
Hold every rep for 2 seconds at peak contraction
Score: Reps*
*1 rep per cal
Scaling options
Beginner
2 minutes Cal Row
30 seconds Pull Ups or Assisted Pull Ups
30 seconds Push-ups
Intermediate
4 rounds
2 minutes Cal row
1 min low ring transitions (with or without dip)
COMP
3 rounds
100 Double unders
10 Ring mu
10 DB box step up overs @ 2×50/35 lbs + 24/20"