General Warm Up (5-15)
Rowling
Round 1- 140m (easy), Abmat Situp x3
R2- 135m (moderate), Air Squat x3
R3- 150m (hard), Inchworm x2
R4- 125m (sprint), Ring Row x3
Specific Warm Up (15-30)
Thruster:
5 Push Press
5 Front Squat (pause in bottom :02 each rep)
4 Tempo Thruster (:02 pause in bottom each rep)
4 Normal Thruster (focus on cycling barbell and not squatting or pressing early)
T2b/BMU:
:10 Active Hang + 10 Scap Pullups + 10 Kips
5 Big Kips (2″ hitch, become weightless)
5 Knees above Hips
5 Toes to Bar (or option)
5 Pullups
5 Chest to Bar Pullups
5 Hips to Bar
1-3 Bar Muscle Up
RXConditioning (35-55)
AMRAP 20:
2 Bar muscle up
4 Bar facing Burpee
6 Thruster (95/65lb.)
8 Toes to bar
1 partner works through 1 full round while other partner rests.
Pacing goal: 1 round should never take more than 1:30.
Intermediate
AMRAP 20:
2 Banded bar muscle up or jumping bar muscle up
4 Bar facing Burpee
6 Thruster (75/55lb.)
8 Hanging leg raise
1 partner works through 1 full round while other partner rests.
Baseline
AMRAP 20:
2 Push up + 2 Ring Row or Inverted row (barbell)
4 Bar facing Burpee
6 Thruster (35/15lb.)
8 Toes to rig (lying) or bent knee raise lying
1 partner works through 1 full round while other partner rests.
(57-60)
200m Walk
OR
1:00 Barbell Quad Smash (each side)
(0-5)
Our partner workout today is 1:1 work to rest. With a high skill of the bar muscle up, scaling must be guided wisely. Try to find a version of the BMU that allows you to improve what you are weak at. If it is strength then perhaps add in a deep pull up and a dip for each rep but if it is the transition then consider a banded BMU or jumping BMU to practice that aspect. The prescribed work should take around 1:00 to complete each round due to the rest provided while your partner works, and we should be scaling so you don’t exceed working longer than 1:30 on each interval.