Tuesday, October 5th 2021
Warm-up
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*
B. Ring Muscle up skill practice
3 x 3-7 reps
Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
*
Intermediate:
-Hips to rings:
-Box transition ring mu:
Advanced:
-Snap back ring beat swing
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)
Gymnastics
Metcon (AMRAP – Rounds)
TEST
"Apollo" modified
Get to 50 Ring Muscle ups in as little sets as possible
"Apollo" modified
Get to 50 Ring Muscle ups in as little sets as possible
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
16 Air squats
12 Cal Row
8 CTB
16 Air squats
12 Cal Row
8 CTB
Score: Rounds + reps
Scaling options
Beginner
12 Air squats
8 cal Row
6 Ring rows
Intermediate
16 Air squats
12 cal Row
8 Pull-ups
COMP
16 wall balls 2014 lbs
12 cal Row
8 CTB
Extra Accessory
Metcon
3 sets
12 Lateral raises
12 Face pulls, band attached @ ankles
12 Lateral raises
12 Face pulls, band attached @ ankles
TC: 15mins
Scaling options
Beginner
In as little sets as possible, get to:
30-50 Assisted pull-ups or Body rows
30-50 Bench dips
Intermediate
In as little sets as possible, get to:
30 Ring muscle ups
OR
50 Box Transition muscle ups
OR
50 CTB
50 Ring dips
COMP
As written