1. April 2022
Apr
01
Friday, April 1st 2022
Warm-up
A. General
3 rounds
30 sec Row or Bike
30 sec Hanging on bar
3 rounds
30 sec Row or Bike
30 sec Hanging on bar
B.Mobility
Foam roller + Mini band wall slide
10 repetition slow and controlled
C. Metcon Specific
3-5 x 4-8 reps of the Pistol progression @ ascending
Pistol Progression
High box step ups
Pistol to a box
Heel lock:
Band assisted:
Counter weight:
Heel elevated:
Gymnastics
Metcon
Bar muscle up Drills
3 sets
Everyone:
5 Scap pull + hollow body
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
1-3 Bar muscle ups:
Regular, weighted, jumping
Metcon
Metcon (Time)
10 rounds for time
– 8 Pistols
– 10 Burpees
– 8 Pistols
– 10 Burpees
Extra Accessory
Metcon (Weight)
Good morning
3 x 10 @RPE 8/10
Rest
3 x 10 @RPE 8/10
Rest
1
Score: Rounds and Reps