Warm-up
30 Wallballs
30 MB Sit Ups
30 Medball Cleans
30 Hollow Rocks
10 Foam Adductor, ea.
10 Foam Roll Lat, ea.
30 MB Sit Ups
30 Medball Cleans
30 Hollow Rocks
10 Foam Adductor, ea.
10 Foam Roll Lat, ea.
Skill
Ring or Bar Muscle-ups
10 x 60s Rounds
Rx+ & Rx: 2-3reps
L3: 1-2 reps
L2: Bar Hip Pulls
L1: 2-3 jumping bar MUHip Pulls, tryy to get hips as high as possible on kip
Intent: There are multiple options today based on your ability, but the overall intent is higher-skill upper-body strength work. This work should not tear you up in which you should go into the metcon not feeling fatigued.
10 x 60s Rounds
Rx+ & Rx: 2-3reps
L3: 1-2 reps
L2: Bar Hip Pulls
L1: 2-3 jumping bar MUHip Pulls, tryy to get hips as high as possible on kip
Intent: There are multiple options today based on your ability, but the overall intent is higher-skill upper-body strength work. This work should not tear you up in which you should go into the metcon not feeling fatigued.
Metcon
3 Rounds
1min Rope Climbs, 15′
1min Alt. DB Snatch + OH Walk (50,35)
1min Dubs
1min Wallballs (20,14)
1min Zip Zag Farmers Carry
1:00 Rest
*Score = lowest total reps in a round
Rx+:(Legless Rope Climbs, 15′)(75,45)
L2: (Assited Rope Climbs)(Dub Attempts)(14,10)(45,25)
L1:( Assisted Rope Climbs)(Singles)(10,8)(35,20)
1min Rope Climbs, 15′
1min Alt. DB Snatch + OH Walk (50,35)
1min Dubs
1min Wallballs (20,14)
1min Zip Zag Farmers Carry
1:00 Rest
*Score = lowest total reps in a round
Rx+:(Legless Rope Climbs, 15′)(75,45)
L2: (Assited Rope Climbs)(Dub Attempts)(14,10)(45,25)
L1:( Assisted Rope Climbs)(Singles)(10,8)(35,20)
10m farmers carry = 1 rep
Intent: Work for the 60s as consistently as you can. The effort today should be around 85%, so sustainable.
**DB Snatch, Athletes snatch and with DB overhead walk 10m before switching and walking back.
*Zig Zag Farmers Carry: This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward, zagging every 10m. This will increase the demandon the entire body.
Intent: Work for the 60s as consistently as you can. The effort today should be around 85%, so sustainable.
**DB Snatch, Athletes snatch and with DB overhead walk 10m before switching and walking back.
*Zig Zag Farmers Carry: This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward, zagging every 10m. This will increase the demandon the entire body.
Finisher
Coach led mobility