September 22, 2022

Thursday, September 22nd 2022

Warm-up
A. General
5 mins @increasing intensity
-Row or Bike
Every min complete:
2-4 burpees

B. Specific
Ring Muscle up progression
2 sets:
Beginner:
-5-8 False grip Ring rows
-5-8 Pause ring dips/Hand release push-ups
Intermediate:
-1 Ring mu negative as slow as possible
-3-5 Ring beat swings
Advanced:
-Snap back pull + Ring mu
3 + 1

C. Metcon Prep
50’ Farmers Carry
3 DB Deadlift + 3 DB Hip Hinge (Russian KB swing) + 3 DB hang cleans

Gymnastics
Metcon (AMRAP – Reps)
Part A
Max Ring MU (If you didn’t test week 1)

Part B
Progression 3
4 sets
Ring MU X%

Rest as little as possible between unbroken sets.

Max rep > 20 = 30%
Max rep 10-20 = 40%
Max rep 5-10 = 50%
Max rep < 5 = 10 reps Box or band Assisted

TC: 13 min
Score: Reps

Scaling Options
Beginner
3 x 7 Ring Row
3 x 7 Bench Dips

Intermediate
Assisted Strict Muscle Up

Perform
As Written

Metcon
Metcon (Time)
4 Rounds for time
15 DB Deadlifts 2×50/35lbs
100ft Farmer Carry w/ DBs
15 DB Hang Cleans 2x 50/35lbs

TC: 12 min
Score: Time

Scaling Options
Beginner
4 Rounds
10 DB Deadlifts @ moderate
100ft Farmers Carry
10 DB Hang Cleans @moderate

Intermediate
4 Rounds
15 DB Deadlifts @ 35/25lbs
100ft DB Farmers Carry
15 DB Hang Cleans @ 35/25lbs

Perform
N/A

Extra Accessory
Metcon (Checkmark)
3 sets
8/8 Lying leg curls
Rest as needed