December 18, 2021

Saturday, December 18th 2021

Warm-up
A. General
5 min Bike, row, ski
*every min complete 5 Air squats

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch

C. Specific
3 sets
5 Deadlifts @ascending
20 sec of double unders
5 Lat to fly + 3 Glide swings
1 Bar mu or CTB or Jumping pull-up
1-3 wall walks or Handstand walk practice

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
5 Wall walks
7 Bar muscle ups
9 Deadlift @65%

KG: 120/90
Score: Rounds + Reps

Scaling options
Beginner
AMRAP 15
5 Wall walks-Halfway up
7 Ring Rows
9 Deadlift @Light Moderate

Intermediate
AMRAP 15
5 Wall walks
7 Pull Ups
9 Deadlift @65%

COMP
As Written

Metcon (AMRAP – Rounds and Reps)
AMRAP 25minutes
5 Wall walks
7 Bar muscle ups
9 Deadlift @65%

Round for round, one person working at a time. While one partner works the other is hanging from the pull-up bar OR holding the deadlift bar off the floor.

Extra Accessory
Metcon
3 sets
15 Hollow body lat pull downs
5 Hollow body hip to bar, band assisted
rest as needed

Goal: Gymnastics core and lat strength reinforcement