Monday, Feb 11th
Performance Warm-up
5 mins on bike or rower
Then
5 rounds not for time of:
3-5 strict pull ups
10 DB strict presses
15 air squats
Strength
Back squats 5×5 at 75% +
Performance Notes
These complexes are great for teach you to keep really tight form as you get tired. If you don’t… you will have a hard time. So, focus on form over movement completion.
The metcon is designed to be all gymnastics, and you will have to keep your shoulders relaxed to be able to complete the muscle ups each round. Good luck!
Performance
Complex
3 sets not for time of:
6 pull ups
4 chest to bar
2 bar muscle ups
*You should stay on the bar for all of these. Scale if you cannot.
Rest 5 mins
4 rounds for time of:
30 double unders
5 ring muscle ups
5 wall climbs
10 pistol squats
Scaled Performance
Complex
3 sets not for time of:
6 pull ups
4 chest to bar
2 bar muscle ups
*If scaled don’t worry about staying on the bar, but work on each movement. You won’t get these movements without focusing on them.
Rest 5 mins
4 rounds for time of:
30 double unders/90 single unders
10 chest to bar pull ups (use a band if you need to)
5 wall climbs just at far up as you can
30 air squats
——
Fitness Notes
We are moving towards using the bands for these body weight workouts simply because it makes it easy for us to get quality pulling movements added, which are great for overall strength, posture, and well being.
These wall climbs might get hard, but that’s ok. Just go as high as you can before heading back down.
Fitness Warm-up
5 mins easy jog
Then
5 rounds not for time of:
10 light banded rows OR arm circles each way
10 push ups
15 air squats
Fitness (bodyweight)
Complex
3 sets not for time of:
6 banded rows
4 banded bent over pulls (lats)
2 banded bent over still arm pull downs
Rest 5 mins
4 rounds for time of:
30 double unders/OR tuck jumps
10 heavy banded rows/OR burpees to 12in target (high jump)
5 wall climbs
10 pistol squats
Scaled Fitness
Complex
3 sets not for time of:
6 banded rows
4 banded bent over pulls (lats)
2 banded bent over still arm pull downs
Rest 5 mins
4 rounds for time of:
50 single unders/OR jumping in place
10 heavy banded rows/OR burpees
10 push ups
30 air squats
——
Kettlebell/Dumbbell
Complex
3 sets not for time of:
6 Russian swings
4 American swings
2 snatches (each arm)
Rest 5 mins
4 rounds for time of:
30 double unders
10 left arm KB/DB snatches
10 left arm KB/DB overhead squats
10 right arm KB/DB snatches
10 right arm KB/DB overhead squats
10 pistol squats