6.23.2021
Warm-up
[3-13:00]
2 Rounds
A-T-Y-W x 8 Reps (each) with 5# Plates
Scapular Pull-Ups x 10 Reps
Kip Swings x 10 Reps
V-Outs x 10 Reps
Hollow Rocks x 10 Reps
Gymnastics
[13-23:00]
Metcon (AMRAP - Reps)
10:00 EMOM
6-10 Toe to Bar*
*pick a consistent number and work on hitting high quality linked reps
BUILD: 8-12 Straight Leg Raise -or- Hanging Knee Raise
OPEN(RX+): 8-12 Toes to Bar
Metcon
[26-47:00]
Pepper (Calories)
6 Sets x 3:30 AMRAP
400m Run
18/14 Cal Bike
Max Burpees in Remaining Time
OPEN (RX+): 400m run + 20/16 Cal Bike + AMRAP burpees
CC: SUSTAIN/PACER
There is no rest today. each round flows into the next.
The score is total number of burpees after 6 rounds.
Choose a distance on the run and bike so that you get at least 30s eeach round for burpees (while keeping your pace on the run/bike consistent).
Pepper (BUILD) (AMRAP - Reps)
6 Sets x 3:30 AMRAP
200m Run
15/12 Cal Bike
Max Burpees in Remaining Time
Cool Down/Stretch
[50-60:00]
:30/:30sec Calf Stretch
1:00/1:00 Pigeon Pose
1:00/1:00 Couch Stretch
1:00/1:00 Banded Lat Stretch
Accessory Work
Metcon (2 Rounds for reps)
Part A
3 Rounds
100ft/100ft Lateral Sled Drag
100ft Reverse Sled Drag
Part B
3 Sets
10-15 Inverted Rows
1:00 Weighted Plank
Metcon (AMRAP - Reps)
4-5 Sets
1-2 Strict Muscle-Ups
2-4 Kipping Muscle-Ups
2-4 Strict Dips
R: as needed b/s
Scale #1: 3 Kipping Ring Muscle-Ups + 5/4 Strict Dips x 5 Sets
Scale #2: 3-4 Toenail Spot Strict Ring Muscle-Ups + 15sec Dip Support Hold on Final Rep
Scale #3: 5 Strict False Grip Ring Row Transitions x 5 Sets (slowly through the transition)
