04/20/2021
Warm-up
6 Rounds (3 each) x
A/B Switch:
A: Row 150/125m
B: Gymnastics Plank for duration of row
+
3 Rounds x
15 Ring Rows
15 Hollow Rocks
+
5 min x Shoulder Mobility
A/B Switch:
A: Row 150/125m
B: Gymnastics Plank for duration of row
+
3 Rounds x
15 Ring Rows
15 Hollow Rocks
+
5 min x Shoulder Mobility
Jonny Backside (AMRAP – Reps)
"Jonny Backside"
For Reps (12 min Cap)
5 Rounds
10 HSPU
10 OH Squats – 75/55
+
3 Rounds
15 TTB
15 OH Squats
+
1 Round
30 C2B
30 OH Squats
+
Max Reps Muscle Up
For Reps (12 min Cap)
5 Rounds
10 HSPU
10 OH Squats – 75/55
+
3 Rounds
15 TTB
15 OH Squats
+
1 Round
30 C2B
30 OH Squats
+
Max Reps Muscle Up
– Scaling: make sure gymnastics are appropriately scaled. If OH Squats are no good, do a slightly heavier front squat
Metcon (Weight)
Strength
Primary: Pendlay Row
5×6-8; very heavy, full rest
record weight on Pendlay row
Primary: Pendlay Row
5×6-8; very heavy, full rest
record weight on Pendlay row
Secondary:
5 Rounds x
Max reps widegrip strict pull up (assist to maximize quality)
20 GHD Sit Ups
Tertiary:
4 x
10-12 Reverse Grip Bentover Row
10-15 Evil Wheel
3 x Drop Set Bench Row (3 weights)
Metcon
Conditioning
Primary:
12 min AMRAP
100ft Farmer Carry
:45 Gymnastics Plank
Primary:
12 min AMRAP
100ft Farmer Carry
:45 Gymnastics Plank
Secondary:
EMOM x 10
15 KB Swings
15 Ring Rows
Tertiary:
Tabata Hollow Rocks – 8x 20 on/ 10 rest
3 Rounds x
7-rep Banded Pull Apart Series
– Palms up/Palms down
– Straight arm, Bent Elbow at sides, Bent Elbow at face
