February 23, 2022

Wednesday, February 23rd 2022

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10sec L-sit hold OR Seated Pike ups
10 Prone pvc press
10 second wall facing hs hold or pike hold

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

C. Specific
3 sets
5/5 Banded Y pulls
10 Standing banded rows
*Bar mu skill progression*

Skill Progressions
-Beat swing
-Lat to fly

-Glide kip
-Jump into glide kip

-Jumping hip to bar

-Bar mu
When advanced athletes go to Jumping hip to bar and BMU Beginners can be shown a jumping BMU:

Gymnastics
Metcon (AMRAP – Reps)
EMOM 8minutes
Min 1: 2-4 Strict Pull-ups
Min 2: 4-6 Bar Muscle-ups

Score: Total reps
RX+ Weighted strict pull-ups

Scaling options
Beginner
Min 1: Band assisted strict pull-ups
Min 2: Jumping bar mu

Intermediate
Min 1: 2-4 Strict pull-up
Min 2: Jumping Bmu or Hip to bar

COMP
EMOM 9
Min 1: 4 Weighted Bar mu
Min 2: 4 Deficit kipping HSPU
Min 3: Recovery 1 Burpee every 3 sec

Metcon
Metcon (5 Rounds for reps)
5 x

AMRAP 2mins
12 TTB
12 DB step up overs 24/20"
Max rep alternating DB Hang Clean and Jerk in remaining time

1min rest between rounds
DB: 1 x 50/35 lbs

Kg: 22.5/15 Kg
Score: Total reps
TC: 15 mins

Scaling options
Beginner
8-12 Sit-ups or knee tucks
8-12 Step up @reduced height (Bodyweight)
Max rep alternating DB Hang Clean and Jerk
@1x light DB

Intermediate
12 Toes to wherever

12 DB step up overs @ 24/20"
Max rep alternating DB Hang Clean and Jerk
@1 x 35/25 DB

COMP
15 GHD sit-ups
10 DB step up overs @ 24/20"
Max rep alternating DB Hang Clean and Jerk
DB: 1 x 70/50 lbs

Extra Accessory
Metcon
Single Leg Pallof Press On Bosu Ball
4 x 12
Rest 60-90 sec between sets

Goal: Leg + core stability