Wednesday, February 8th 2017

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Warm Up:

3 Sets, not for time
a) 8 Overhead Squats, light weight, slow eccentric
b) 50 Double Unders
c) 15 Hollow Rocks

Gymnastics Instruction:

Muscle-Ups & Progressions
Muscle Up Transition Drill
Banded Ring Muscle Up
Banded Bar Muscle Up
Toes-to-Bar & Progressions
Knees to Elbows
Hanging Knee Raises
Handstand Walk
Wall Walk
Handstand Hold

Gymnastics Skill Practice:

4 Sets, not for time
4 Muscle-Ups -or- Muscle Up Progressions -or- Pull Up + Ring Dip
8 Toes-to-Bar -or- Knees to Elbows -or- Hanging Knee Raises
Max Distance Handstand Walk

TIMECAP: 10:00

Boot Camp:

10 Minutes @ Easy Pace:
Jog 200m
10 Squat + Broad Jump
10 Dumbbell or Kettlebell Press

Notes
Squat + Broad Jump: Squat, pause at bottom, explode up and forward.
DB/KB Press: Light weight, controlled eccentric.

Every 5 Minutes for 5 Rounds:
75 Double Unders
30 Wall Ball
15 Burpees

SCALING GUIDE
Double Under: Athlete should be able to complete each round in no more than 90 seconds. Scale repetitions accordingly. Scale movement to single unders, aiming to stay within the same time frame.
Wall Ball: Athlete should be able to complete each round in no more than 90 seconds. Select height/weight accordingly, and scale repetitions if necessary.
Burpee: Athelte should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity. These are good options for heavier clients.

With Partner:
Assault Bike or Row
5 x 1:00 max effort

Notes
Rest while partner works, count ONLY work time. i.e. clock stops during transitions
If there is an uneven number of athletes in class, create a team of three, or have one athlete simply perform 5 sets of 1:00 max effort/1:00 rest.

Extra Work:

To be completed before or after class.
Snatch High Pull + Snatch 15×1 EMOM

Notes
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts. Do not touch-and-go between the high pull and the snatch.