Friday Dec 11, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 330pm
    • 450pm
    • 610pm

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Competition Class

Strength

Skills and Drills

BARBELL GYMNASTICS

5 x 1min rounds, 2min rest between
AMRAP Power Snatch
*start each round w/ max unbroken touch and go
Rd1: 95/65, Rd2: 115/75, Rd3: 135/95, Rd4: 155/105, Rd5: 165/115

GYMNASTICS SKILLS

A. 5min AMRAP
1. 2. 3. 4. 5. 6. . . . .UB Ring Muscle Ups
*rest as needed between mini sets
*if you miss during a set, start back at 1

B. 7min EMOM
30% of best UB T2B (add 1 to each set from last week)

C. 7 x 1 Strict Ring Muscle Up (add MB between feet if easy) (scale to low rings w/ band if too hard )

D. E2M10M
6 Strict T2B (w/ WB b/w feet if possible)

 

MetCon

CLASS

On a 20min clock:
30 Back Squats 225/155
30 Burpee Box Jump Overs 24/20
30 Front Squats 185/125
30 Burpee Box Jump Overs 24/20
30 Overhead Squats 135/95
30 Burpee Box Jump Overs 24/20
with remaining time:
AMRAP Squat Cleans 135/95