December 11, 2021

Saturday, December 11th 2021

Warm-up
A. General
2 sets
30sec Bike/Row/Ski/100m Run
5 btn press
10 Banded T pull aparts

B. Activation
Banded wall slides
7-10 reps slow and controlled

C. Specific
2 sets
3-7 reps of Ring Muscle up Progression
5 x 1 1/2 press*
10 Alternating Cossack squats
*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.

Ring Muscle up Progression
Arch to Hollow Snap
Russian Dips
Ring Kip
Ring Kip w Pull to hips

Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Score: Rounds + reps

Scaling options
Beginner
AMRAP 20
4 Ring rows + 4 Band Assisted Ring Dips*
6 Double DB Strict Press- Light
8 Russian KB swings @mod
*If needed, put 1 foot down too

Intermediate
AMRAP 20
2 Strict Chin Ups + 2 Ring Dips
2 HSPU
8 KB swings @24/16 KG

COMP
As written

Extra Accessory
Metcon (Weight)
3 sets
15 Neutral grip DB Bench Press @2 x mod-heavy
20 GHD Sit-ups/V-ups

Rest 2mins

Goal: Strength Endurance
In this section we are attacking the core with the GHD sit ups but we are also using the DB bench presses to increase pressing endurance since it supports the previous workout. Neutral grip means de-loading the shoulder and targeting the pectorals plus adding the stability factor by using free weights.