Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Various type banded pull aparts
:10 Rest
:20 Banded hollow rocks
2-3 sets:
5 PVC pass-throughs
5 OHS squats
5 Snatch-grip push presses (behind the neck PVC or BB)
5 Alternating overhead lunges (PVC or BB)
5 False-grip ring row/bent-over rows
Warm-up
Warm-up
MUSCLE-UP REVIEW PROGRESSION AND SCALING | 7:00
3-5 Low-ring muscle-up transition drill
3-5 High ring kip-swing .
3-5 Muscle-ups
3-5 Low-ring muscle-up transition drill
3-5 High ring kip-swing .
3-5 Muscle-ups
Warm-up
Warm-up
SNATCH REVIEW AND SCALING | 7:00
3 Power snatch + Overhead Squat
3 Squat snatch Reach full extension at the top of the pull.
3 Squat snatch Land in the overhead squat
3 Multiple reps
3 Power snatch + Overhead Squat
3 Squat snatch Reach full extension at the top of the pull.
3 Squat snatch Land in the overhead squat
3 Multiple reps
Weightlifting
Snatch (10 EMOM 1×1)
Build up to a load heavier than they will use in the workout.
Metcon
Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
INTERMEDIATE (10:00)
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (65/95 lb)
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (65/95 lb)
BEGINNER
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (35/45 lb)
Cool Down
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back
1:00 couch stretch/leg
1:00 foam roll upper back
