12/29/2020
Warm-up
5 min x
9 Hollow Rocks
7 Ring Rows
5 Push Ups
+
5 min x
Iron Scap
12-15 Banded Reverse Flye
12 per side Banded Ext Rotation
12-15 Banded Face Pull
+
5 min x
Gymnastics Plank practice (30 on/30 off)
9 Hollow Rocks
7 Ring Rows
5 Push Ups
+
5 min x
Iron Scap
12-15 Banded Reverse Flye
12 per side Banded Ext Rotation
12-15 Banded Face Pull
+
5 min x
Gymnastics Plank practice (30 on/30 off)
Metcon
Muscle Up Skill Work:
– pick bar or ring and practice a single drill (coach’s choice) x 10 min
– pick bar or ring and practice a single drill (coach’s choice) x 10 min
Metcon (AMRAP – Reps)
10 min AMRAP
+5 Rep Ladder
Pull Up
HSPU
+5 Rep Ladder
Pull Up
HSPU
Scaled: Push or Strict Press @ light weight (barbell or dumbbell is fine)/Ring Rows
Metcon (Time)
For Time:
Buy-In: 30/24 Cal Assault Bike
+
4 Rounds:
9 Power Clean @ 95/65
12 Toes to Bar
Buy-In: 30/24 Cal Assault Bike
+
4 Rounds:
9 Power Clean @ 95/65
12 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
Pick 1:
A) 10 min skill work – HS Walk
B) 10 min skill work – Double Unders
C) 10 min AMRAP
25 ft HS Walk
40 Double Unders
A) 10 min skill work – HS Walk
B) 10 min skill work – Double Unders
C) 10 min AMRAP
25 ft HS Walk
40 Double Unders
