March 9, 2022

Wednesday, March 9th 2022

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Lying W-Y

B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C. BMU Drills
3 sets
10 Beat swings
8 Elevated arch to hollow

6 Glide swings
4 glide Swings + hip to bar
2 BMU
Glide Swing:

Glide Swing with partner:

Glide Swing + Hip to bar:
.

Gymnastics
Metcon (AMRAP – Reps)
EMOM 6minutes
4-8 Bar Muscle-ups

TC: 6 min
Score: Reps

Scaling options
Beginner
EMOM 6
5-7 Kip swings
Or
5-7 Jumping CTB

Intermediate
EMOM 6
3-5 Jumping/Banded Bar muscle-ups
OR
3-5 CTB pull-ups

COMP
Same rep range, must be unbroken

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
250/200m Row or 200m Run
6 DB burpees 2×50/35lbs
10 DB Hang Squat Cleans 2×50/35 lbs

KG: 25/15 kg
TC: 10 min
Score: Rounds +Reps

Scaling options
Beginner
250/200m Row or 200m Run
6 Burpees
10 DB hang squat clean @2xmoderate

Intermediate
250/200m Row or 200m Run
6 DB Burpees @ 2×35/25 lbs
10 DB hang squat clean @2×35/20 lbs

COMP
AMRAP 10 @RPE 7/10
250/200m Skierg
7 Burpees over wall
100′ D-ball Carry on Shoulder @100/80*

Extra Accessory
Metcon
Banded Single Leg Hip Thrust
3×10/10 per leg
Rest as needed