December 21, 2021

Tuesday, December 21st 2021

Warm-up
A. General
Continuous Tabata
*2 intervals per movement
– Bike, Ski, or Row
– Banded W-Y
– Banded T pull aparts
– Beat swings

B. Drills
– Hollow hold against box
– Jumping lat to Fly’s
– Low bar jumping BMU
– High bar Jumping BMU / Jumping into hip to bar
– Skill Practice*
*find appropriate scale and progression
Hollow hold against box:
Jumping lat to fly:

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10 mins
Min 1: 1-4 Bar Muscle-ups
Min 2: Recovery Ski/Bike/Row

Scaling options
Beginner
EMOM 10 mins
Min 1: 4 Banded Strict Pull Ups or low jumping BMU
Min 2: Recovery Ski/Bike/Row

Intermediate
EMOM 10 mins
Min 1: 1-4 Jumping BMU
Min 2: Recovery Ski/Bike/Row

COMP
E2MOM x 5 sets
6 Bar mu +6- 12 TT

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8mins
3-6-9-12-ect…
KB swings 32/24 kg
Cal Row

rest 2mins

Metcon (AMRAP – Rounds and Reps)
AMRAP 6 mins
25′ DB OH Carry 2×50/35 lbs
50′ DB front rack lunges 2×50/35 lbs

Total time: 16 minutes
KG(DB): 22.5/15 KG
Score: Rounds + reps on each portion (2 scores)
TC: 16mins

Scaling options
Beginner
Russian KB swings @Moderate
Cal Row
25′ DB OH Carry @ 1 or 2 DB/KB @ light
50′ DB front rack lunges @Moderate
Intermediate
KB swings @20/16 kg
Cal Row
25′ DB OH Carry @2×35/25 lbs
50′ DB front rack lunges @2×35/25 lbs
COMP
AMRAP 8mins
3-6-9-12-ect…
KB swings @32/24 kg
Cal Row
rest 2mins
AMRAP 6 mins
50′ HS walk
10 Box step up overs @2×50/35 lbs + 24/20"

Extra Accessory
Metcon (Weight)
3 sets
10 Seated arnold press @heavy
12 Banded Triceps extension
rest as needed

Goal: Upper Mass hypertrophy