05/12/2020
Warm-up
Metcon
3 Rounds x
7 Ring Rows
7 Football Burpees
7 Push Ups
+
3 Rounds x
4 Strict Pull Ups
3 Strict Toes to Bar
12 KB Swings
7 Ring Rows
7 Football Burpees
7 Push Ups
+
3 Rounds x
4 Strict Pull Ups
3 Strict Toes to Bar
12 KB Swings
Skill
Metcon (AMRAP – Reps)
10 min practice x
– Build pull ups skill
Kipping -> Butterfly -> C2B -> C2B Butterfly -> Bar Muscle Up
– either progress the skill or go for a single set max reps
– Build pull ups skill
Kipping -> Butterfly -> C2B -> C2B Butterfly -> Bar Muscle Up
– either progress the skill or go for a single set max reps
Metcon
Metcon (Calories)
Every 2 min x 8 Rounds
30 sec Row
8 Burpees
12 Pull Ups/Ring Rows or 6 Bar Muscle Up
– add intensity to this workout by rowing harder
– Rx+ is Bar Muscle Up
– score by total calories on the row
30 sec Row
8 Burpees
12 Pull Ups/Ring Rows or 6 Bar Muscle Up
– add intensity to this workout by rowing harder
– Rx+ is Bar Muscle Up
– score by total calories on the row
Accessory
Metcon
Strength Accessory:
3 Rounds
5 Strict Pull Ups w/ 3 sec Negative
10 Pendlay Row
Rest 1 min
+
3 Rounds
3 set Drop set Bench Row or Towel Row
Rest 1:1
+
3 Rounds
10 Bicep Curl
20 sec Flexed-arm hang
15 Ring Rows
20 sec Flexed-arm hang
10 Bicep Curl
Rest 1:1
3 Rounds
5 Strict Pull Ups w/ 3 sec Negative
10 Pendlay Row
Rest 1 min
+
3 Rounds
3 set Drop set Bench Row or Towel Row
Rest 1:1
+
3 Rounds
10 Bicep Curl
20 sec Flexed-arm hang
15 Ring Rows
20 sec Flexed-arm hang
10 Bicep Curl
Rest 1:1
