July 15, 2024

Tuesday L2

Warm-Up:

2:00 Target Game

Set monitor to 24 s/m and 1:55/2:05 Pace

Into…

3 Rounds:

:20 on/ :20 Off

#1: Low Ring Support Hold

#2: Low Ring Dip Hold

#3: Top of Ring Row Hold

Skill:

Legless Rope Climb

7 x 1

New Set Every 1:00

Legless up and Controlled Legless Down

Start standing with no jump and control back until your feet touch the ground

Elite: Wear a weight vest

Quarters: Legless Up Regular down

Metcon:

15 Minutes

Every Minute On the Minute

#1: 18/14 Calorie Row

#2: 20 GHD Sit-ups

#3: 5 Ring Muscle-ups

Elite: 7 Ring Muscle-ups, 21/16 Calorie Row

Semis: RX

Quarters:3/1 Ring Muscle-up, 15 GHD Sit-ups

Stimulus Check:

Pick a number of Rings you can hold unbroken for 3 rounds

Optional Additional Work

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts +

additional work

Strength:

Banded Strict Press

9 x 3 @ 50% + 25%

New Set Every 1:00

FAST!

Band Reference

Orange= 1Rm<145

Red= 1Rm=145-200

Blue=1Rm= 200-280

Weighted Strict Ring Dips

4 x 10

Rest 1:00-1:30 Between

Must Be Unbroken

Behind the kneck Lat Pull-down

4 x 12

Rest 1:00 Between

5 Minutes

Handstand Walk Box Drill

Set up a 8′ x 8′ Square on the ground, walk forward, sideways, backward, then sideways again with the goal of it being unbroken

Elite: perform a 360 degree pirouette at each corner

For Time: