September 15, 2022

Thursday, September 15th 2022

Warm-up
A. General
2 rounds
10/8 Cal row
15-20 seconds in a deep Goblet Squat
20 Plate in and out

B. Activation
3 sets
10 Alternating Bird dogs
5/5 Single leg glute bridge
5 Box jumps @ Tall

C. Ring mu prep(pre-metcon)
Beginner:
Ring rows, fin appropriate angle
Ring dips (or sub), find appropriate degree of difficulty

Intermediate Slingshot RMU:

Advanced:
Swing on rings
RMU reps, 2-3

Weightlifting
Back Squat (5 x 6 @78% + 4 sec eccentric)
TC: 15 min
Score: Weight

Scaling Options
Beginner
5×6 @ RPE 5-6 + 4 sec eccentric

Intermediate
As Written

Metcon
Metcon (Time)
3 rounds for time
10 Ring Muscle-ups
20 Box jumps 30/24"
30 Sit-ups

TC: 18 min
Score: Time

Scaling Options
Beginner
10 Ring Rows
5 Assisted Ring Dips
20 Step ups
15 Abmat sit ups

Intermediate
10 Slingshot RMU
20 Box Jumps 24/20"
30 Abmat Sit Ups

Perform
N/A

Extra Accessory
Metcon (Checkmark)
Explosive rotational med ball throw on wall
5 x 10/side
Rest as needed