Be Careful Traveling in the Inclement Weather;
We are open for Normal PM Classes today.
Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-ups
Warm up as needed before completing the following workload every 2:30 for 5 Rounds total.
5 Rounds, on the 2:30 of
(select one of the training options)
I. 3-5 x Muscle-ups
II. 3-5 x Jumping/Band Scaled Muscle-ups
III. Pull-ups & Dips
3,5 or 7 x Pull-ups (strict or kipping)
+
3,5 or 7 x Ring/Matador Dips (strict or kipping)
*Muscle-ups may be Bar or Ring.
Post scores to comments.
“20.5LP”
For time vs. a 16:00 Time Cap
Athletes may partition as needed.
20 x Bar or Ring Muscle-ups
70/55kcal Row
100 x Wallball (20/14lbs)
NOTES: Muscle-up scaling today entails Pull-up and Dip movement substitutions; normal progressions for those working through Jumping or Assisted Muscle-up reps would be 1:1.
Post scores to comments.
