Strength
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
WOD
"Everything Bagel”
5 Rounds For Time:
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge 50#/35#
20/16 Calorie Air Bike
Strength
Bench Press
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Clint Barton"
3 Rounds For Time:
30 Kettlebell Swings 55#/35#
30 Push Ups
Gymnastics
Bar Muscle Up Prep (Day 1)
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike
Position 2: Arch
Position 3: Hollow Rock Around
Position 4: Support
Warm Up:
Advanced:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2 &3
5 Reps of Bar Muscle Ups
Intermediate:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2,&3
Novice:
10 Kip Swings
5 Strict Pull Ups OR 5 Ring Rows
WORKOUT:
Advanced:
Every 1:00 (6:00)
3 Bar Muscle Ups
Intermediate:
Every 1:00 (6:00)
1 Bar Muscle Up + 2 Strict Chest To Bar Strict
Novice:
Every 1:00 (6:00)
1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives
