Sunday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
Metcon
Metcon (AMRAP – Reps)
PRE-WORKOUT SKILL WORK
EMOM 5:
1-3 low-ring muscle-ups
EMOM 5:
1-3 low-ring muscle-ups
Warm-up
TOES-TO-BAR PROGRESSION
3x Kip swing
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 Toes-to-bar
Multiple toes-to-bar
3x Kip swing
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 Toes-to-bar
Multiple toes-to-bar
WALL WALK REVIEW
2 sets:
2 wall walks
Metcon
Metcon (Time)
RX 18:00
10 rounds for time:
9 toes-to-bars
3 wall walks
10 rounds for time:
9 toes-to-bars
3 wall walks
INTERMEDIATE
10 rounds for time:
9 knees-to-armpits
3 wall walks
BEGINNER
7 rounds for time:
9 hanging knee raises
3 inch worms + 3 push-ups
– Perform 1 inch worm + 3 push-ups per rep.
Cool Down
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch
:45 lacrosse ball in lat/side
1:00 cobra stretch
Shoulder and midline muscular fatiguing workout.
Complete the toes-to-bar in 3 sets or less.
Complete the wall walks in 1:00 or less.