Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead (Lats, T-spine)/Dip/Pressing Mobility Emphasis
Impact/Focus: Bar Muscle-ups & Ring Skills/Drills
Warm-up x 2-3 sets of each movement, then…
6 Rounds, on the 2:30
4-6 reps x
Bar Muscle-ups, C2B Pull-ups, Pull-ups or Ring Rows
+
:15 seconds x
L-sit or Ring Support Hold
Notes: Athletes may focus on strict or kipping side of the house emphasis. Rx+ may include 4-6 reps of Ring Dips prior to the L-sit or Ring Support Hold. Skin-the-cats, Strict Knees to Elbows or Toes to Rings, and Pulls to Inversions may be included to spice the challenge up in a build towards a mini ring complex. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Romper Room”
Complete for time
75 x Abmat Sit-ups
Immediately into…
4 Rounds of
20 x Wallball
10 x Pull-ups
Notes: Scaled movements for the Pull-ups would be 12 reps per round or substituted C2B assignment x 8 reps per round, Bar Muscle-ups x 5 reps per round. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
13:26 (Banded pull-ups)