Mobility

  • Shoulder open band stretch

Warm Up 

  • Row 300m Then 2 Rounds:
  • 12 steps duck walk
  • 10 t-push-ups
  • 15 KB swings
  • 2 samson stretch

Workout (Back Squats or Skill Based on Yesterday)

Back Squat- Warm up set of 8 then:

65% x 5, 75% x 5, 85% x max reps (not to failure)

Percentages based on 90% of 10/6/2014 1RM

 

Skill:

10:00 muscle-up skill work; 3 transition drills on box @ the top of the minute for 5 minutes, then 3 ring dips @ the top of the minute for 5 minutes @ 7-8RPE (for those who do not have muscle ups) or 1-3 muscle-ups at the top of the minute for 10:00 @7-8RPE (for those who already have their muscle-ups)

Advanced Class:
10:00 for rounds:
10 Burpee + Clean + Thruster (30/20#)
10 Knees to elbows

rest 2:00

5:00 for rounds:
30 Double Unders (sub attempts)
15 Push Ball (20/14#)

Intermediate On-Ramp:

8:00 for rounds:
10 Burpee + Clean + Thruster (25/15#)
7 Knees to elbows

rest 2:00

5:00 for rounds:
20 Double Unders (sub 40 singles + 8 jump ¼ squats)
12 Push Ball (14/8#)

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