Tuesday Jun 7

Strict Press and Gymnastics

Warm Up

1 min row or bike @easy

10 Inchworms

45 sec row or bike @mod

10 banded pull aparts

30 sec row or bike @hard

10 Handstand or Pike Shoulder taps (feet on box)

Bar muscle up drills

10 Scap pull + hollow body

2-3 sets

Beginner:

5-7 Beat swings

5-7 Jumping CTB*

*Focus on timing the positions of arch to hollow

Intermediate:

3-5 Glide Kip

3-5 Hip to Bar

Advanced:

3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:

Regular, weighted, jumping 

 

Weightlifting

EMOM 12

2 Strict press @ 50%

+

3 Bar mu

Scaling options

Beginner

2 Strict press @ Light

+

6 Straight Arm Banded Lat PushDown

Intermediate

2 Strict press @ 50%

+

5 C2B 

Workout

42-30-18

KB Swing @ 32/24

V-Ups

10-15m HS walk between rounds

RX+

GHD situps

TC: 15 min

Score: Time

Scaling options

SC

42-30-18

KBS @ 24/16 KG

Knee tucks

5-10 m HS walk between rounds

or

8-6-3 Wall Walks

Fit

For time

35-25-15

Russian KB Swing @ Heavy

Straight leg sit ups / abmat sit-ups

10-15 m DB OH Carry @ 2x Moderate

Accessory

Turkish Get Up

Accumulate 10 reps/side @ heavy 

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