Wednesday, June 19th

Warm-up

A. EMOM 10 minutes
odd- Row or Ski 45 seconds @mod
even- 10 slam ball @80%

B. Mobility
10 rep paralette extension

C. Specific activation
10 W band pull apart, hold every rep 3 sec
10 banded hollow lat pull down

10 ring rows, hold 3 sec at top
10 jumping ring dips, hold 1 sec at the top

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Comp

Gymnastics

Metcon (3 Rounds for reps)

3 sets
Max Rep ring dips
rest 30 seconds
5/5 Rope pull up
rest 1 minutes

Gymnastics

Metcon (5 Rounds for reps)

Bar Muscle-ups
EMOM 5 minutes
5-8 reps

Accessory

Metcon

4 sets
10 DB straight arm pullover
10 Burpees, banded

Power endurance

Metcon

10 x 2
Slam ball into box jump
Drop into vertical jump

rest 30 seconds

Core

Metcon

Tabata (4 minutes)
Alternating between
– Toe touch
– Arch rocks

Post chain

Metcon

Banded glute bridge hold
5 x 60 second