April 1, 2022

Friday, April 1st 2022

Warm-up
A. General
3 rounds
30 sec Row or Bike
30 sec Hanging on bar

B.Mobility
Foam roller + Mini band wall slide
10 repetition slow and controlled

C. Metcon Specific
3-5 x 4-8 reps of the Pistol progression @ ascending

Pistol Progression
High box step ups
Pistol to a box
Heel lock:
Band assisted:
Counter weight:
Heel elevated:

Gymnastics
Metcon
Bar muscle up Drills

3 sets
Everyone:
5 Scap pull + hollow body

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

Perform
Jump to glide kip + hip to bar Practice 5mins
No dip ring mu
5 x 3-5 reps

Metcon
Metcon (Time)
10 rounds for time
8 Pistols
10 Burpees

TC: 15 min
Score: Rounds and Reps

Scaling options
Beginner
10 rounds
8 Air squats
8 Burpees

Intermediate
10 rounds
8 Heel lock Pistols
10 Burpees

Perform
As written

Extra Accessory
Metcon (Weight)
Good morning
3 x 10 @RPE 8/10
Rest