August 29, 2022

Monday, August 29th 2022

Warm-up
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises bent over*

B. Ring Muscle up skill practice
3 x 3-7 reps

Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
*

Intermediate:
-Hips to rings:
-Box transition ring mu:

Advanced:
-Snap back ring beat swing*
-Towel ring mu (pinch between feet)
*

Gymnastics
Metcon (AMRAP – Rounds)
"Small Appollo"
Get to 30 RMU in as little sets as possible

TC: 15 min
Score: Number of sets

Scaling options
Beginner:
In as few sets as possible
30 Ring Rows
30 Bench Dips

Intermediate
In as few sets as possible
20 Band assisted Strict RMU dips (Seated)

Perform:
"Apollo"
Get to 50 ring mu in as little sets as possible

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 mins
50 DU
8 TTB
1 Thruster 135/95lbs
50 DU
8 TTB
2 Thrusters

Continue adding one rep to the thrusters every round.

KG: 60/45 KG
TC: 10 min
Score: Rounds and Reps

Scaling Options
Beginner
Amrap 10 min
50 Single Unders
8 Hanging Knee Raise
Thrusters @45/35 lbs

Intermediate
Amrap 10 min
20-30 DUs
8 Toes to eye level
1 Thruster @95/65
20-30 DUs
8 Toes to eye level
2 Thursters

Perform:
GHDs instead of TTB

Extra Accessory
Metcon (Checkmark)
5 sets
20 sec DB iso lateral raise hold
20 Ballistic band pull aparts

Goal: Post test shoulder health

Ballistic band pull aparts
Band pull aparts but with speed. Let the force of the band drive your arms back to the start in order for you to overcome overspeed eccentrics in each rep.