Chip Chip

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. MOVEMENT PREP
3 Rounds, for Quality
10s Ring Row Hold (at chest)
10s Ring Dip Hold
10s Ring Support Hold
10 Hollow Rocks
10 Arch Rocks
Then… 2 sets of 3 low ring strict RMU
then 2 sets of 5 ring swings, 4 low ring transitions, 3 ring dips

B. Cluster Ring Muscle Ups
4 Giant Sets
1.2.1.1
(if easy, increase reps by 1-2 each mini set)
*rest 10s between mini sets. Rest as needed b/w giant sets

C. 3 Rounds, for Quality
6 Matador Dips (scale up or down to make 6 reps challenging)
6 FG Ring-to-Chest Pull-ups (scale up or down to make 6 challenging)

E2M20M
Sprint Row 20s @ 8/7 damper
1:40 easy row w/ remaining time

 

MetCon

Class

E2M14M
1 Front Squat
*work to heavy single for the day

@ 16min

1 ME UB set of Front Squats @ 80% of today's best

For Time:
100 Double Unders
50 KBS 53/35
40 Step Ups 24/20
30 Alt DB Hang Clean & Jerk 50/35
20 Pull-ups
10 DBL DB Clusters 50s/35s