January 12, 2021

Tuesday, January 12th 2021

Warm-up
A. General
Row 90 seconds
8-12 Pike pulls, feet on rower:
10 bounds + 5 Box jumps
Row 60 seconds
8-12 hollow body lat pull down
Row 30 seconds
5-8 Beat swings

B. Specific
Bar muscle up drills
Everyone:
10 Scap pull + hollow body

3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow

Intermediate:
3-5 Glide Kip
3-5 Hip to Bar

Advanced:
3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:
Regular, weighted, jumping

Gymnastics
Metcon (AMRAP – Reps)
EMOM 12minutes
Odd:4-6 Bar Muscle-ups
Even: 12-15 Box jumps @30/24"

Score: Total reps

Scaling Options:
Beginner:
EMOM 12
Alternate between:
Odd:4-6 Jumping pull-up @2-3sec down
Even: 8-10 Box jumps + step down @moderate

Intermediate:
EMOM 12
Alternate between:
Odd:4-6 Banded Bar Muscle-ups OR Strict CTB
Even: 10-12 Box jumps @24/20"

COMP:
EMOM 12minutes
Alternate between:
– 5-8 Bar Muscle-ups
– 100′ Sled Push @light-mod, running

Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds
AMRAP 3minutes
2-4-6-8… TTB
1-2-3-4… Power Snatch @95/65lbs

Rest 60 sec

400m Row or Run

Rest 60sec

KG: 45/30
Score:
1. Total rounds + reps
Start where you finished in the previous amrap
2. Time of best run or row
TC: 21mins

Scaling Options:
Beginner:
3 rounds
Amrap 3
2-4-6-8… V-ups or Sit-ups
1-2-3-4… Power Snatch @light
Rest 60 sec
250-400m Row
Rest 60sec

Intermediate
3 rounds
Amrap 3
2-4-6-8… Toes to eye level
1-2-3-4… Power Snatch @75/55
Rest 60 sec
250-400m Row
Rest 60sec

Comp:
3 rounds
AMRAP 3minutes
2-4-6-8… TTB
1-2-3-4… Power Snatch @95/65lbs
Rest 90 sec
400m Run
Rest 45 sec

Metcon (Time)
Time of best run or row

Extra Accessory
Metcon
2-3 sets
8 Banded Ms
4 Banded Angels slow and controlled

this section is a postural section. We spent the hour pressing forward in the bar muscle up and the TTB. Focus on the position of the shoulders, staying low and engaging the upper back.