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Components

Kipping

Unbroken Muscle-Ups

Metcon

Settings

Workout

17May2017

Sangita Aradhyula

Warm-up

Two Rounds

10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups

Stretch between rounds.

Strength & Skill

Kipping (Practice/Technique )

Build a solid base of understanding the gymnastic Kip & how it transfer to movements

Unbroken Muscle-Ups (AMRAP - Reps)

Metcon

Metcon (AMRAP - Rounds and Reps)

Ladder 11:
Power Clean
Muscle Up

*Increase 1 rep each movement for 11 minutes (i.e. 1-1, 2-2, 3-3, 4-4, 5-5, etc.

Bar Weight:
Rx+ 225/155
Rx 185/125
Sc Wt: Should be moderately heavy; breaking reps to keep good form.

Muscle-Ups:
Coaches will scale based on your progression ability with the movement.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 17, 2017

Clients: