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:
3 Rounds:
15 Chest to Bars
21 Dual Dumbbell bench Press (50/35s)