November 30, 2021

Tuesday, November 30th 2021

Warm-up
A. General
2 rounds
30sec Row @increasing intensity
10 V-ups from the hollow position
10 Prone W-Y

B. Mobility
Prayer stretch
2 sets of 5 deep breaths
Rest as needed between sets

C. Specific
2 Sets
5 Banded W pull apart + 6 Rotating Scorpions

Ring Muscle up skill practice
5 x 5-7 reps

Skill practice options
Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
*

Intermediate:
-Banded slingshot muscle up

-Box transition ring mu

Advanced:
-Snap back ring beat swing
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)

Gymnastics
Metcon (Weight)
5sets*
3 Ring Muscle-ups
3 Strict Ring Dip @tempo 3-2-X-1)

*RX+ Add a weight vest if possible

Score: weight if applicable
TC: 15mins

Scaling options
Beginner
False grip ring row + DB bench press*
5 x (5 + 5 @ 3 sec down)
*Not enough benches do Push-ups

Intermediate
Banded Sling Shot Muscle Up +2 Strict Ring Dips
8x (2+2)

COMP
Work up to a heavy
Weighted Strict RMU + Strict Ring dip @tempo
5 x 1 + 3
Then,
Kipping Ring mu + Ring dip
3 x 3 + 3
Ring dip Tempo: 3-2-X-1

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8mins
3-6-9-ect..
Hand release push-ups
Cal Row

RX+
Weighted vest 20/14lbs

Score: Rounds + reps

Scaling options
Beginner
AMRAP 8mins
3-6-9-ect..
Hand elevated push-up
Cal Row

Intermediate
As written

COMP
AMRAP 8mins
3-6-9-ect..
Ring push-ups * Feet on rower
Cal Row

Extra Accessory
Metcon
Bent over M+T+Y
3 x 5+5+5

Hold every rep for 2 seconds at the top
Goal: Shoulder Health