Wednesday, June 29
Warm-up
Warm-up
AMRAP X 6
10 Superman PVC Pass Throughs
10 Barbell Good Mornings
8/6 Cal Bike
10 Superman PVC Pass Throughs
10 Barbell Good Mornings
8/6 Cal Bike
Gymnastics
EMOM X 8 (Max reps)
EMOM X 8
Minute 1-2: 10 Kip Swings
Minute 3-4: 6 Jumping Negative Pull-Ups/Negative strict (2-3 sec. Negative)
Minutes 5-6: 6 Kipping PU, Banded Kipping Pull-Ups, Kipping Jumping Pull-up
Minutes 7-8: 4 C2B Pull-Up, Banded C2B, or Jumping C2B
Minute 1-2: 10 Kip Swings
Minute 3-4: 6 Jumping Negative Pull-Ups/Negative strict (2-3 sec. Negative)
Minutes 5-6: 6 Kipping PU, Banded Kipping Pull-Ups, Kipping Jumping Pull-up
Minutes 7-8: 4 C2B Pull-Up, Banded C2B, or Jumping C2B
Metcon
« Mr. Big » (AMRAP – Rounds and Reps)
AMRAP X 24
10 Deadlift (275/185lb) (125/84kg)
20 Pull-Ups
30/25 Calorie Bike
10 Deadlift (275/185lb) (125/84kg)
20 Pull-Ups
30/25 Calorie Bike
LEVEL UP OPPORTUNITY: C2B Pull-Ups or 15 Bar Muscle Up (Gymnastics Focus)
Cool Down
:30/side Lat Stretch on Rig