Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.
Workout:
For Time:
50-40-30-20-10
Cal on bike/row
10-20-30-40-50
Sit Ups
5-5-5-5-5
Ring Muscle Ups**
* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups
Rope Climbs.
Athletes will spend about 10 minutes with J-Hook, Spanish wrap, etc.
Metcon:
21:00 EMOM:
1- 50 Double Unders *(increase by 5 each round)
2- 16 Alternating Goblet Lunges (Heavy)
3- :50 Rope Climbs or alternatives.
SKILL:
6 Min EMOM:
Coach will give you a Pulling Option to practice.
May consist of:Hip to Bar, Bar Muscle Up, Dynamic Kip Swings, Pull Ups, Simulated Kip Swings, Jumping Pull Ups
WORKOUT:
3 Sets of 6 MIN AMRAP:
3 Bar Muscle Ups
9 Hand Release Push Ups
18 Ground to Overhead
Rest :90 between sets and pick up where you left off.
Skill Practice: 2 Sets of:10 False Grip Ring Rows:10 Top of Ring Hold:10 Bottom of Ring HoldRest As Needed 2 Sets of:3 Ring Transition DrillsRest…
Workout:
12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.
Rest 2:00
6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time
SKILL Snatch GOAT WOD:EMOM 10:ODD Minutes: 3 Position Power Snatch Practice– high hang + hang + hang below knee x 1 rep each.EVEN Minutes: 15 Banded PulldownsSKILL Gymnastics GOAT WOD:EMOM 10:ODD Minutes: GOAT MovementEVEN Minutes: Static HoldFINISHER ”Buns + Guns”EMOM 8:ODD Minutes: 20 Glute Bridges (Double Leg)EVEN Minutes: 20 Alt. DB Curls (total)
1) Max Strict Chin-ups x 1 set.2) Max Strict Push-ups x 1 setRx+:(HSPU)3) Max L-Sit Hold x 1 set*Or Hollow HoldMETCON Every 4:00 x 5 Sets:20 Walking Lunges (BW) (total reps)15 Hang Power Cleans (135, 95)1 Rope Climbs50 Double UndersEXTRA CREDIT 1a) Banded Facepull-aparts: 3 x 15. No rest.*These are done with a slow + controlled temp + 1 count pause at end ROM.*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)*These sets should suck =)1b) Elbow out Tricep Extensions: 3 x 15. No rest.
Gymnastics Skill Work:Every 1 min for 10 mins, alternating between: L-Sit Hold, 20 secs Wall Facing Handstand Hold, 20 secsMetcon:5 rounds, 1 min per station, for reps: Wall Ball, 20/14 lbs Rest 30 secs Double Under Rest 30 secs Machine Calories (Row, Bike)Rest 30 secsThen:Seated Dumbbell Clean 15-15-15 Use the heaviest weight you can for each set. Rest 1 min between sets.
GYMNASTICS SKILL CYCLE, WEEK 2: (15:00 – 35:00)
EMOM 12:
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)
D) METCON (35:00 – 55:00)
AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps w. step-down (24, 20)
20 Burpees
Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)
L2: (35, 25) (20, 15)
L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)
E) EXTRA CREDIT (55:00 – 60:00)
Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM
GYMNASTICS SKILL CYCLE, WEEK 1
EMOM 12:
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side
METCON
For time:
30 Push Press (95, 65)
60 Abmat Sit-ups
90 Double Unders
20 Push Press
50 Abmat Sit-ups
100 Double Unders
10 Push Press
40 Abmat Sit-ups
110 Double Unders
Rx+:(T2B in place of Abmat Sit-ups reps of 40-35-25)
22:00 Cap
EXTRA CREDIT
Banded Row from Plank: 4 x 8-12 ea. Rest 30s.
