Friday, September 3rd 2021
Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
6 Alternating Step-Ups
6 /6 Single Leg Glute Bridge
30 Seconds Elbow Plank
60 seconds Row/Bike/Run/Ski @Easy
6 Alternating Step-Ups
6 /6 Single Leg Glute Bridge
30 Seconds Elbow Plank
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
2 sets
3 Tall box jumps
9 Dual russian KB swings
12 Empty bar good mornings
Strength
Metcon (Time)
Deadlift
For time
30 reps @70%
For time
30 reps @70%
Metcon
Metcon (Time)
For time
30 Ring Muscle-ups
30 Ring Muscle-ups
Then
EMOM 10minutes
10 Double Russian KB Swings @24/16 KG x2
Scaling options
Beginner
For time
30 Assisted Pull-ups + 30 Box dips
*Partition the reps however you’d like
EMOM 10
10 Russian KB Swings @light
Beginner
For time
30 Assisted Pull-ups + 30 Box dips
*Partition the reps however you’d like
EMOM 10
10 Russian KB Swings @light
Intermediate
For time
30 Box Transition Ring Muscle-ups
EMOM 10
10 KB Swings @24/16 KG x2
COMP
For time
40 Ring Muscle-ups
EMOM 10
10 Double KB Swings @24/20×2
Extra Accessory
Metcon (Weight)
400′ Heavy Yoke Carry @heavy
If your gym is restricted for this, athletes can do a cumulative barbell back rack hold for a total of 2mins
Scaling options
Beginner
3 x 10 Deadlifts @moderate
*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in
Intermediate & COMP
As written
COMP
As written