10.04.18

Warmup

Battle Rope Sprint Matrix

The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them in line and head to the back of the line. Once the 1st person in line returns to the start, the movement will change.

– Alternating waves
– Double Slams
– Hip Toss
– Jumping Jacks
– Scissor Jack Waves
– Burpee Slam

Mobility

LAX Ball into Pectoral at wall – 15-30 arm passes/side (every 5 reps or so re adjust ball an find a few spot)
LAX Ball into Scapula 15-30 arm passes from hip to overhead per side, working LAX ball up and down scapula
Banded Shoulder L to Overhead 15-30/side (hold body in Split Jerk stance)
Banded Shoulder Distraction 45 seconds/side

Skill

Review of the Strict Ring Muscle-up and scales/progressions
Strict Muscle-up
Low Ring Strict Muscle-up transition
Review of the L-sit and Tucked Hold

Strength

Every 2 min for 10 min (5 rounds)
P –
3 Ring Muscle-ups – strict if possible
20 sec L-sit Hold on rings
15 Banded Front Raises

L –
3 Strict Pull-ups
3 Ring/Stationary Dips or 15 sec Ring Support Hold
20 sec L-sit Hold on boxes or parallettes
15 Banded Front Raises

F –
3 Low Ring Strict Muscle-ups transitions
20 sec Hanging Tucked Hold
15 Banded Front Raises

Metcon

18 min AMRAP
Run 400m
10 T2B
Run 200m
10 Wall Balls
Run 100m
10 Box Jumps
50 DU

When scoring, every 100m = 1 rep, so completion of 400m = 4 reps. If starting a longer run close to the end of the 18 min, try running multiple 100m to see if you can score partial distance/reps (ex. I ran 300m out of the 400m so I still gets 3 reps).

P – Toes to Bar, 30/20, 24”/20”
L – Knees to Elbow, 20/14, 24”/20”, 150 Single Unders
F – Hanging Knee Raises, 14/10, 20”/16”, 100 Single Unders

Cashout

Pull-up Challenge Day 4:
Level 1: 3 sets of 10 Sit-ups, resting up to 2:00 min between sets
Level 2: 3 sets of 20 Sit-ups, resting up to 2:00 min between sets

AND/OR

Apple Harvest Day 5k Prep
Run 1 Mile Easy