Accessory
Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)
WOD
"PB&J"
2 sets Foe Time:
3 Rounds
15 GHDs
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
Strength
Front Squat 4x8
4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-
WOD
"Sun Devils"
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans 95#/65#
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
Strength 1
Back Squat 1x1
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
Strength 2
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
WOD
"Throttle Up/Hammer Down"
For Time:
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs 24"/20"
@10:00
35/28 Calorie Bike
14 Bar Muscle Ups
24 Burpee Box Jump Overs 24"/20"
Strength 1
Hang Snatch 6x2
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
Strength 2
Strength 2
Snatch Pull 3x3
3×3 Snatch High Pull @80-90%
WOD
"REO Speedwagon"
For Time:
3 Rounds
12 Box Step ups 24"/20"
12 Pull Ups
-into-
3 Rounds
8 Box Jumps 24"/20"
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps 30"/24"
4 Bar Muscle Ups
