MONDAY 10-26-15

Warm-up:15min

  • Gymnastic Warm-up Day 1 (Upper Body Pressing/Legs)

Level 1: (No requirements)
A1. Kick to handstand; 5x3 attempts
A2. Ring Push-ups; 5x5
A3. Tripod/Frog stand 5x10s
B1. Overhead Squat; 3x10
B2. KB Deadlift/Goblet Squat; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. HSPU; 5X5
A2. Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. HSPU [full ROM strict]; 5X5
A2. Advanced Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip and Back Ext.; 3x10

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. HeSPU; 5x3
A2. Tuck Planche; 5x10-12s
B1. Weighted Pistol 3x5ea
B2. GHR; 3X5

Metcon:30min

  • Form: Metcon (Weight)

EMOM:
5 Pull-up Negatives (min 1-4)
10 Ring row (min 5-8)
3min rest

  • Form: 2nd Metcon (Weight)

EMOM
20 Walking lunge steps (1-4)
20 Air Squats (5-8)*
3min Rest

  • Form:3rd Metcon (No Measure)

EMOM 8MIN
50 Jump rope (Singles)

  • Cons: Metcon (Weight)

EMOM:
5 Strict Pull-ups (min 1-4)
5 Kipping Pull-ups (min 5-8)
3min rest

  • Cons: 2nd Metcon (Weight)

EMOM
16 Plate OH Walking lunge steps (1-4)
8 Plate OH Squats (5-8)
Rx 35/15

  • Con: 3rd Metcon (No Measure)

EMOM 8MIN
25 Double Unders

  • Int: Metcon (Weight)

EMOM:
5 Wtd Pull-up (min 1-4)
5 Strict Pull-up (min 5-8)
3min rest

  • Int: 2nd Metcon (Weight)

EMOM
16 Plate OH Walking lunge steps (1-4)
8 Plate OH Squats (5-8)
Rx 45/25

  • Int: 3rd Metcon (No Measure)

EMOM 8MIN
40 Double Unders