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Components

Metcon

Settings

Workout

Tuesday, August 17th 2021

A. General
3min Bike/Row/run @increasing intensity

B.Mobility
1 minute Prayer stretch

C. Specific
C1. Shoulder activation
2 sets
5 Hollow banded lat pull downs
5 scap pulls
5 beat swings

C2. B mu skill progression
3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
https://youtu.be/qXWM8cvcylk
1-3 Bar muscle ups:
Regular, weighted, jumping

Gymnastics

A: Metcon (AMRAP - Reps)

EMOM 5minutes
4-6 reps Bar Muscle-ups

Score: Total reps

Scaling options
Beginner
EMOM 5
4-6 Jumping or Assisted CTB
Intermediate
EMOM 5
4-6 Jumping Bar Mu
COMP
1-5 reps every 30 seconds

A: Metcon (AMRAP - Reps)

EMOM 5minutes
4-6 reps Bar Muscle-ups

Score: Total reps

Scaling options
Beginner
EMOM 5
4-6 Jumping or Assisted CTB
Intermediate
EMOM 5
4-6 Jumping Bar Mu
COMP
1-5 reps every 30 seconds

Metcon

B: Metcon (Time)

5 rounds for time
2 Rope climbs
60 Double -unders
20 DB Front rack lunges 2x50/35lbs

Score: Time
TC: 18mins

Scaling options
Beginner
5 rounds
2 Floor Rope climbs
60 Single unders*
20 Lunges
*Attempt a double under every 10-20 reps

Intermediate
5 rounds
1 Rope climb
30 Double unders
20 DB Front rack lunges @2x35/25lbs

COMP
5 rounds
3 Rope climb
75 Double unders
75' DB Front rack lunges

Extra Accessory

Metcon (No Measure)

Side Lying DB external rotations
2 x 15/side
Rest as needed between sets