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Thursday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation

Then "Tabata " Core Alternate 8 Sets of:
:20 Flutter kicks
:10 Rest
:20 4 Bird Dogs

1 set:
:30 single-unders
10 inchworm + push-ups
:30 single-unders (fast)
10 PVC pass-throughs

1 set:
:20 left-leg, single-leg single-unders
10 scap pull-ups
:20 right-leg, single-leg single-unders
10 ring rows

1 set:
:30 double-unders
5 dive-bomber push-ups
:30 double-unders (fast)
5 single-arm ring rows/arm

WEIGHTED PULL-UP REVIEW & BUILDUP | 8:00
1 set:
5 strict pull-ups
5 weighted pull-ups (light)
4 weighted pull-ups (moderate)
3 weighted pull-ups (heavy)
– Rest 1:00 between sets and build in load to athletes’ starting loads.

Gymnastics
Metcon (Weight)
On an 8:00 clock:
Every 2:00 x 4 sets
4 weighted pull-ups
– Start heavy and increase load in small jumps.

Warm-up
Warm-up
PRIMER
1 set:
10 kip swings
3 kip swings + 3 kips
3-5 pause pull-ups
3-5 kipping pull-ups
15 double-unders + 3-5 kipping pull-ups
15 double-unders + 3-5 kipping chest-to-bar pull-ups

Metcon
Metcon (Time)
RX
For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups

INTERMEDIATE
For time:
20 pull-ups
2:00 double-unders
20 pull-ups

BEGINNER
For time:
20 jumping pull-ups
200 single-unders
20 ring rows

INTENDED STIMULUS
Finish in 5:00-10:00.
Complete the pull-ups in 5 sets or less.
No more than 4:00 to complete the double-unders.
Work on stringing together multiple reps of chest-to-bar pull-ups.
Build sprint capacity for pull-ups.

Cool Down
3 sets of
Accumulate:
1:00 banded shoulder stretch/arm

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