February 8, 2022

Tuesday, February 8th 2022

Warm-up
A. General
2min Row @easy-mod
20 Hollow rocks
10/10 Banded Bird dog rows

B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale

C. Ring mu Drills
3 sets
5 Russian Dips on boxes
5 Banded sling shot muscle up OR Sit-up Floor muscle up

Gymnastics
Metcon (AMRAP – Rounds and Reps)
Death by Ring muscle-ups
Min 1 = 1 rep
Min 2 = 2 reps
Min 3 = 3 reps

Etc… until death

Score: Total rounds + reps
TC: 10mins

Scaling options
Beginner
EMOM 10minutes
3-5 Assisted pull-ups + 3-5 assisted dips

Intermediate
Box transition muscle ups
OR
CTB + Ring dip

COMP
5 sets
10-15 second chin up hold on rings
Rest 15 seconds
Max Ring muscle ups
Rest 3 minutes

Metcon
Metcon (Time)
4 rounds for time
12 Box jump overs 30/24"
24 Alternating DB Clean and Jerk 1×50/35 lbs

Kg: 15/10
Score: Time
TC: 15 mins

Scaling options
Beginner
4 rounds
8 PLate jump overs @High
18 Alternating DB Clean and Jerk @1xModerate

Intermediate
4 rounds
12 Box jump overs 24/20"
18 Alternating DB Clean and Jerk 1×50/35 lbs

COMP
24 pull ups
24 Wall Balls 30/20 lbs

Extra Accessory
Metcon
Low ring face pull
3 x 10
Hold 2 seconds at peak contraction

Goal: Shoulder health