WARM UP
Foam Roll Quads – 1 Min each side
Foam Roll Calves – 1 Min each side
Foam Roll Upper back – 2 Minutes
Banded Frog Stretch – 2 Minutes
Banded Ankle Stretch – 1 Minute each side
Wallball Stretch – 2 Minutes
2 Rounds
25ft Lateral Walk each direction
20 Deadbugs *slow and controlled!
20 Glute Bridge Marches
2 Rounds
10 Light Dumbbell Thrusters
5 Box Jumps *jump on something even if its just a couple of stacked plates!
6 Standing Rotational Med Ball Throws each side
MUSCLE UP WARM UP
3 Rounds
2 Clapping Push Ups
:20 Table Top Stretch
3 Rounds
3 Banded Transitions (dip out on the last transition each time)
2 HSPU Negatives
3 Strict DB Press (increase weight each round)
GYMNASTICS
EMOM x 10 Alternate Movements
2 Ring muscle ups
2 SHSPU
Scaling RMU:
- Jumping Ring Muscle Ups
- Jolly Jumpers
- Banded Transitions
- Feet Assisted Transitions
Handstand Push Ups
- Negatives (if reps are low) or Feet on Box HSPU
- Pike Push Ups
- Dumbbell Press (Push or Strict)
Jumping RMU – https://youtu.be/vUgLm-lLWJs
Jolly Jumpers- https://youtu.be/xYtK7Nixs6o
Banded Transitions- https://youtu.be/Dg36kl8gnYw
HSPU Negatives – https://youtu.be/44v_2rUa5LY
Feet on Box HSPU – https://youtu.be/mDLFaJCGj6c
Pike Push Ups – https://youtu.be/29xyzPH3lyQ
CLEAN COMPLEX
3 Sets Building:
1 Clean pull + Hang power clean + Below the knee clean + Thruster + Jerk
*Don’t think too hard about it. Just work up for 3 sets by feel. No need to go for a PR. Just warm up a bit and then go.
SNATCH COMPLEX
3 Sets Buidling:
1 Snatch Pull + Hang Muscle Snatch + Snatch
*Don’t think too hard about it. Just work up for 3 sets by feel. No need to go for a PR. Just warm up a bit and then go.
WARM UP FOR METCON
3 Rounds
5 Calorie Row
10 Single Unders
3 Crossovers
METCON
EMOM x 10
1 – 12 Cal Row
2 – 20 Crossover Single Unders
ACCESSORY
2 Rounds:
12 Weighted Hip Extensions
15 Meter Sandbag Hug Carry
*If you did this last week, go heavier
RECOVERY + COOL DOWN
10 min Bike at 50+RPM