Friday 12.16.2022

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Please use extra care and be safe if traveling today!

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Gymnasty Strength & Skill Drills
*Complete the tasks below in an alternating EMOTM format. Extra time remaining in each work interval is rest time well earned.

6 rounds of…
:75 seconds x Pull-ups

:75 seconds x 1-arm DB Hang Clean & Overhead (5L+5R)


  • First three rounds are 5 x Deadhang reps of one Gymnastic Pulling option.
  • Ie. Ring Row, Banded, Chin Over Bar, C2B movements last three rounds are 7-10 x Kipping style workload for the same movement options.
  • Dumbbell weight is variable. The first three rounds are one side at a time, the final three rounds will apply a hand to hand switch.

Post reps per round or total rep scores to comments.

“Stacked Against”
Complet as many rounds/reps as possible in 15:00 of

20 x Pull-ups
30 x 1-Arm DB Hang to Overhead (50/35lbs)Jumping Slamball
40 x Jumping Slamball
50 x Wallball (20/14lbs)
60 x Roller Board Tuck-ups


Rope Climb x 5 ascents or 10 x Muscle-ups may be substituted for the Rx+ Pull-up option. 120 x Mountain Climbers would be the scaled substitution for 40 x Rollerboard tuck-ups today.

Post scores to comments.

Samy Daghir

1 thought on “Friday 12.16.2022”

  1. Impact/Focus: Gymnasty Strength & Skill Drills
    7 banded strict into slow neg + 20lbs

    “Stacked Against”
    1 round ????‍????
    (Strict pull up/ 20lbs / Wall ball subbed for WB cleans )

    Notes: pull ups smokeddd


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