TUESDAY 6-23-15

Warm-up

15min

  • Gymnastic Warm-up Day 2 (Upper Body Pulling/Trunk)

Basic (No requirements)
A1. Kipping / Kip swing; 5x3 attempts
A2. Strict Pull-ups / Negatives; 5x5
B1. Tuck / L-Hang; 3x10s
B2. KB Swing; 3x10


Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. Strict Pull-ups / Weighted; 5x5
A2. Muscle-up Row; 5x3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. Tuck / L-sit on rings; 3x10s
B2. Back Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. Weighted Pull-up; 5x3
A2. Muscle-up / MU row (turn out); 5x2-3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. L-sit on rings; 3x10s
B2. Tuck /  Straddle press to Headstand; 3x3

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. L-Pull-up; 5x3-5
A2. Strict MU / Wide MU Row; 5x2
A3. Tuck / Advanced Tuck Back Lever; 5x10s
B1. Straddle / Low Straddle L-Sit on Parallettes 3x10s
B2. Rev leg lift Headstand / Rev leg lift Wall Handstand; 3x3

Gymnastics

10min                                              (4)

  • Double-Unders 

Weightlifting

12min                                                (4)

In 12 Minutes build to a heavy set of 5 Floor Presses

  • Floor Press (1x5)

Do these with your shoulders on the floor and your hips bridged up like the "short bridge" in CC.  This will make this similar to a decline bench press.

Metcon

  • Form: Metcon (AMRAP - Rounds and Reps)

6min AMRAP
10 Air squats
20 Speed Singles

  • Con: Metcon (AMRAP - Rounds and Reps)

6min AMRAP
10 Air squats
20 double unders

  • Int : Metcon (AMRAP - Rounds and Reps)

8min AMRAP
10 Air squats
20 double unders