January 10, 2022

Monday, January 10th 2022

Warm-up
A. General
2 Rounds
30 seconds Row/Bike/Run/Ski @Easy
20 Alternating 90/90 hip rotations*
10-15 Jumping air squats
*

B. Specific
3 sets
4 Back squat: ramp up
4-8 Shrimp squat or bulgarian split squat

C. Muscle up drills, right before the metcon
4-5 Low ring Y pulls into transition

4-5 Swing on rings
​​

Beginners:
Practice feet supported ring dips:

Strength
Back Squat (4 x 8 @ 72%)
Rest 3 mins between sets

Score: Weight used across each set
TC: 15 mins

Scaling options
Beginner
Back squat
3 x 8 @ Moderate

Intermediate
As written

COMP
Front squat + Back squat
5 x 3 + 6 @ 85% of FS

Metcon
Metcon (Time)
3 rounds for time
10 Hang clean 165/115lbs
10 Ring muscle ups
20 Wall balls 20/14lbs

KG: 10/8
Score: Time
TC: 20mins

Scaling options
Beginner
3 rounds
15 Hang cleans @Moderate
10 Ring Rows
10 Feet Supported Ring Dips
15 Wall balls @20/14 lbs

Intermediate
3 rounds
10 Hang clean @135/95 lbs
10 C2B + 10 Ring dips
20 Wall balls @20/14 lbs

COMP
3 rounds
10 Hang clean @205/145 lbs
10 Ring muscle ups
30 Wall balls @30/20 lbs

Extra Accessory
Metcon (Weight)
Poliquin Step-ups
3 x 8 @ As heavy as possible

3 seconds eccentric for every rep

Goal: Quad strength
– Toes are pointed out by 15-20°
– Try to keep the heel off the DB. This one is there to maintain stability.