WARM UP
Lacrosse ball pecs, triceps, and lats – 1 minute each side/each body part
Lacrosse ball glutes – 1 minute each side
3 Rounds
25ft Banded Lateral Walk each direction
10 Banded KB Squats
2 Rounds
10 KB Sumo Deadlift High Pulls
10 Alternating Plank Lunge Step Outs (total)
20 Russian Twists
MUSCLE UPS/HSPU 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)
6 Rounds:
Run 50 meters
5 Jumping ring muscle ups
5 Ring muscle ups
Rest 5 min
6 Rounds:
Run 50 meters
4 Strict HSPU (new standard)
8 DB strict press @30lbs
Scaling:
Level 1- 5 Jumping RMU or Banded/Jolly Jumpers, 4 Feet on Box HSPU
Level 2- 5 Strict Chest to Bar (use a band if you need to), 4 Pike Push Ups
Level 3- 5 Strict Pull Ups (Perform feet assisted if need to), 4 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!)
10 Wallballs
METCON
For Time:
20 Cal Row
20 Wall balls
5 Squat Cleans @135
15 Cal Row
15 Wall Balls
3 Squat cleans @175
10 Cal Row
10 Wall Balls
1 Squat Clean @205
ACCESSORY
2 rounds:
150ft Dual Front rack KB. carry
15 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!