CLASS WOD

“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

*1 Round of “Cindy”:
(5 Pull-ups, 10 Push-ups, 15 Air Squats)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Squat Clean Primer
4 Sets of the Complex:
1 Clean Pull
3 Tall Cleans
1 Hang Squat Clean
1 Squat Clean

2. Squat Clean
On the Minute x 15:
Minutes 1+2+3 - 3 Squat Cleans
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean

3. Front Squat
2 Sets of 4 @ 79%
2 Sets of 3 @ 84%
2 Sets of 2 @ 89%
Rest as needed between sets, but aim to keep it to 3:00 or less.

4. Midline Conditioning
5 Rounds:
8 Burpees over Yoke
50' Yoke Carry

Round 1 - 285/245
Round 2 - 345/285
Round 3 - 405/325
Round 4 - 465/365
Round 5 - 525/405

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Max Chin-Ups

2. Max Ring Dips

3. Prehab
X-Sym: Iron Scap

Developing the Pull-Up
1. Chin-Up Negative Max Time (1 rep)
*Aim for an even tempo.

2. Pushups Max Reps
*Find your most challenging variation.

3. Prehab
50 Banded Pull Aparts

Muscle-Up +
1. Max Ring Dips

2. Max Strict Chin-Ups

3. Prehab
X-Sym: Iron Scap


Announcements

  • Member Resources: we have re-released our member resources pages. They are linked above in the main navigation bar of this website under “Members”. There is some new content, but mainly they have been reorganized to make accessing what you’re looking for easier. For everyone (new or long time members) we recommend reading the “Start Here” page.

Comment