January 17, 2022

Monday, January 17th 2022

Warm-up
A. General
Tabata
– Plate hops
– Plate ground to overhead @25/15 lbs
– Plank Plate Drag

– Burpee to trap-3 raise

Tabata = 4×20 sec on / 10 sec off (
4 sets on each, not 8)

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 skill practice
Tips for preparing class:

5-7 Arch to hollow drill
*Use this to teach the aggressive initiation of the core

Skill practice options
Beginner:
-False grip ring row
-Muscle up, sit-up drill (first)

-Floor Transition ring mu

Intermediate:
-Banded slingshot muscle up

-Hips to rings
-Box transition ring mu

Advanced:
-Low ring snap back pull + mu

-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)

Gymnastics
Metcon (Time)
For time
30 Ring Muscle-ups

*Every time you break complete 20/16 Cal row

Score: Time
TC: 12mins

Scaling options
Beginner
30 Pull variation
30 Push variation
*Every time you break complete 16/12 cal row

*Pull variations: Pull-up, ring rows, jumping pull-up, ect…
*Push variations: Ring dip, Bench dip, Push-up, ect…

Intermediate
30-50 Box transition ring mu
*Every time you break complete 20/16 cal row

COMP
For time
50 Ring mu
*Every time you break complete 20 cal row

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 TTB
10 Box Jumps 24/20"

Score: Rounds + Reps

Scaling options
Beginner
8 Hanging Knees to Chest
10 Plate Jumps @Moderate

Intermediate
10 Toes to Eye Height
6 Box Jumps @24/20"

COMP
As written

Extra Accessory
Metcon
Anti-rotational landmine twist
4 x 16 Alternating @moderate

Goal: Core Stability