WARM UP
3-5 Minutes foam rolling/lacrosse balling anything that needs love (or doing a prewod Gowod routine)
then…
3 Rounds
10 Calf Raises each side
20 Banded Psoas March
:60 Wallball Stretch
2 Rounds
20 Quadruped Opposites
:15 Adductor Plank each side
2 Rounds
5 Tall Box Jumps
20 Russian Twists (total)
METCON WARM UP
3 Rounds
200m Run (increase pace each round)
5 Banded Transitions (last round perform 2-3 ring muscle ups)
5 HEAVY DB Strict Press
*If performing pull-ups or chest to bar instead of ring muscle ups, perform these in the warm up!
Then…
if performing strict HSPU, perform 2-4 to make sure they feel good!
GYMNASTICS (FATIGUED)
5 Rounds:
Run 100 meters
4 Jumping ring muscle ups
4 Ring muscle ups
Rest 5 min
5 Rounds:
Run 100 meters
3 Strict HSPU (new standard)
6 DB strict press @30lbs
Scaling:
Level 1- 5 Jumping RMU or Banded/Jolly Jumpers, 3 Feet on Box HSPU
Level 2- 5 Strict Chest to Bar (use a band if you need to), 3 Pike Push Ups
Level 3- 5 Strict Pull Ups (Perform feet assisted if need to), 3 HEAVY DB Strict Press
Jumping RMU https://youtu.be/vUgLm-lLWJs
Jolly Jumper https://youtu.be/xYtK7Nixs6ohttps
Feet on Box HSPU https://youtu.be/mDLFaJCGj6c
Pike Push Up https://youtu.be/29xyzPH3lyQ
Feet assisted Pull Ups https://youtu.be/wWjsj7aApFI
POWER SNATCH
EMOM x 10
1 Power Snatch
*Work up throughout
POWER CLEAN AND JERK
EMOM x 10
1 Power Clean and Push jerk
*Work up throughout
WARM UP FOR METCON
3 Rounds
10 Cal Row (you guessed it.. increase pace each round!)
2 Wallwalks
3 Snatches (increase weight each round, end at working weight)
METCON
In 6 Min Complete:
2 Rounds:
5 Wall Walks
8 Cal Row
10 Snatches @95
*
Rest 5 min and repeat
Scales
Level 1- Snatch @80#,
Level 2- Snatch @65#, modified wall walks
Level 3- Snatch @55#, plank walk outs
ACCESSORY
2 rounds:
125ft Dual Front rack KB. carry
12 Back Extensions (unweighted)
RECOVERY + COOL DOWN
10 min Ski Light
Smash forearms w/a barbell – 1 min each side
Smash traps w/ a barbell – 1 min each side
Childs pose for 2 minutes
Movement demos available on our YouTube Channel!