June 15, 2022

Wednesday, June 15th 2022

Warm-up
A. General
1 min Row or Bike
10 Scap pull ups in bar or rings
10-20 sec support on rings or parallettes
5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips

B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch

C. Ring mu Drills
3 sets On the low rings
2 Snap pulls + 1 Ring mu:
5 Banded sling shot muscle up OR Sit-up Floor muscle up

Gymnastics
Metcon (5 Rounds for reps)
5 unbroken sets
4-6 Ring Muscle-ups
4-6 Ring dips
Rest as needed between sets

TC:10 min
Score: Total Reps

Scaling Options
Beginner
5 sets
4-6 Assisted Pull Ups
4-6 Hand Elevated Push Ups/ Push ups

Intermediate
5 Unbroken sets
4-6 Sling Shot Muscle Ups
4-6 Toe Assisted Ring dips*
*After last slingshot, touch the toes down and continue dips
Slingshot muscle up:

Perform
4-6 Chest to Ring Pull Up
4-6 Ring Muscle Ups
4-6 Ring Dips

Metcon
Metcon (AMRAP – Rounds and Reps)
For time
30/24 Cal Row
30 CTB
30 Step ups 2×50/35 lbs (farmer)
25 CTB
30 Step ups 2×50/35 lbs (front rack)
20 CTB
30 OH walking lunges 2×50/35 lbs
30/24 Cal Row

RX+ 30 C2B Across

KG: 22.5/15 KG
TC: 20 min
Score: Time

Scaling Options
Beginner
20/16 Cal Row
20 Assisted Pull Ups
30 Step ups @ Bodyweight
15 Assisted Pull Ups
30 Step ups @ Bodyweight
10 Assisted Pull Ups
50′ Walking Lunges @ Bodyweight
20/16 Cal Row

Intermediate
30/24 Cal Row
20 Pull Ups
30 Step ups @ 35/20 lbs x 2 (farmer)
15 Pull ups
30 Step ups @ 35/20 lbs x 2 (front rack)
10 Pull ups
50′ OH Walking Lunges @ 35/20 x 2
30/24 Cal Row

Perform
30 Cal Echo bike
30 CTB
150′ Back rack walking lunge @155/105 lbs
25 CTB
100′ Front rack walking lunge @155/105 lbs
20 CTB
50′ OH walking lunge @155/105 lbs
30 Cal Echo bike

Extra Accessory
Metcon
Power Conditioning
Every 90 seconds x 6
10sec max Cal Assault bike
25′ Sled push sprint @moderate