February 16, 2021

Tuesday, February 16th 2021

Warm-up
A. General
60 sec Row
30sec Banded good mornings
60sec Row
30sec Reverse plank
60sec row
30sec Double unders

B. Mobility
Quadruped rear shoulder stretch
30sec/side

C. Specific
2 sets
9 Hollow banded lat pull downs
7 Transition muscle ups*
5/5 Single leg broad jump
10 RDL’s @Ascending

*Transition mu versions
Beginner:
Floor transitions, knees bent o
Intermediate:
Floor, legs straight
Advanced:
Box
Advanced +:
5 x (1 box transition mu + 2 pause ring dips)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
2 Ring muscle-ups
5 Deadlift @ 275/185lbs
50 Double-unders

30second rest after every 2 rounds

KG:125/84
Score: Rounds + Reps

Scaling options
Beginner
Amrap 20 minutes
4 ring rows + 4 push-ups
5 Deadlift @mod-heavy
50 Single-unders

Intermediate
Amrap 20 minutes
2 Box transition Ring muscle ups
5 Deadlift @ 225/155 lbs
30 Double-unders

COMP
Amrap 20 minutes
2 Rope Climb
5 Deadlift
50 Double-unders
Increase weight on the deadlift every 2 rounds
Men weights: 225-275-315-335-365
Women weights: 155-175-225-235-255

Conditioning
Metcon (4 Rounds for reps)
Every 3 minutes for 12mins
10 Strict chin ups
20/16 Cal row @hard

Score: Time of each round

Scaling options
Beginner
Every 3 minutes for 12mins
3 Jumping pull-ups with a 3sec Negative
20/16 Cal row @hard

Intermediate
Every 3 minutes for 12mins
6-10 Assisted strict chin ups
20/16 Cal row @hard

COMP
Every 3 minutes
10 Strict ring Pull-ups
20/16 Cal row @hard
You should have a 1:1 ratio here

Extra Accessory
Metcon
Plyometrics

Banded lateral jump
4 x 5/leg
Rest 30 seconds between sets