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Monday 12.3.18

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*This will be our first week using Wodify. Remember to reserve your place in class through Wodify instead of Mindbodyonline.*

Part A.
Rotating EMOM x 12
Min 1: Hollow Rocks x 20 seconds
Min 2: Arch Rocks x 20 seconds
Min 3: Hollow/arch kip with straight arm pull x 5 perfect reps
Min 4: Pullup or Bar Muscle-up x 1-2 perfect reps (choose one or the other to focus on)

*This is intended for specific practice for improved BMU and Pullup efficiency. Each min includes a specific piece to the puzzle for both gymnastics movement, focus on these and attempt to translate it to the bar. This is not intended to be very strenuous.

Part B.
AMRAP 12:
3 rounds of:
2 Ring Muscle-ups
6 Power Snatches, 95/65
3 rounds of:
3 Ring Muscle-ups
5 Power Snatches, 115/85
3 rounds of:
4 Ring Muscle-ups
4 Power Snatches, 135/95
3 rounds of:
5 Ring Muscle-ups
3 Power Snatches, 165/110
*if the 12 rounds are finished in 12 min perform as many reps as possible of Power Snatches with the final weight.

Modifications: Burpee Pullups, reduced weight on snatches (building in weight every 3 rounds)

Focus Work.
Choose One:

Gymnastics Skill.
Reverse Tabata CTB Pullups
8 rounds:
10 seconds on
20 seconds off

Movement Capacity EMOM
Rotating EMOM x 12
Min #1: 12/10 Cal Row
Min #2: 9 Bar Facing Burpees
Min #3: 30-50 Double-unders

Competitor.
*Week 4-Day 1*

Gymnastics Skill.
Reverse Tabata CTB Pullups
8 rounds:
10 seconds on
20 seconds off

Part A.
Rotating EMOM x 12
Min 1: Hollow Rocks x 20 seconds
Min 2: Arch Rocks x 20 seconds
Min 3: Hollow/arch kip with straight arm pull x 5 perfect reps
Min 4: Pullup or Bar Muscle-up x 1-2 perfect reps (choose one or the other to focus on)

*This is intended for specific practice for improved BMU and Pullup efficiency. Each min includes a specific piece to the puzzle for both gymnastics movment, focus on these and attempt to translate it to the bar. This is not intended to be very strenous.

Part B.
AMRAP 12:
3 rounds of:
2 Ring Muscle-ups
6 Power Snatches, 95/65
3 rounds of:
3 Ring Muscle-ups
5 Power Snatches, 115/85
3 rounds of:
4 Ring Muscle-ups
4 Power Snatches, 135/95
3 rounds of:
5 Ring Muscle-ups
3 Power Snatches, 165/110
*if the 12 rounds are finished in 12 min perform as many reps as possible of Power Snatches with the final weight.

Modifications: Burpee Pullups, reduced weight on snatches (building in weight every 3 rounds)

Movement Capacity EMOM
Rotating EMOM x 12
Min #1: 12/10 Cal Row
Min #2: 9 Bar Facing Burpees
Min #3: 30-50 Double-unders