Activation & Warm-Up
3 Minutes Easy Row or Bike
60 seconds Ring Warm-Up
30 seconds Deep Squat Progression
60 seconds Inchworm Walk + Press Up
Two sets of:
60 seconds Assault / Echo Bike
30 Seconds Single-Unders
10 Over/Under Barbell
A.
Strict Gymnastics Work
Accumulate 60 seconds in a False Grip Hang
Three sets of:
Muscle-Up Rocking Transition x 2-3 reps (either hanging OR with assistance by hanging from low rings and placing your feet on the floor or using a band)
Rest 30 seconds
Strict Ring Pull-Ups x 3-5 reps (you may stay in the false grip if you’d like)
Rest 30 seconds
Rest as needed, and then …
Every minute, on the minute, for 7 minutes:
Hanging Banded Strict Muscle-Up x 1-3 reps
B.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 8 reps @ 65%
Set 6 – 8 reps @ 65%
Set 7 – 8 reps @ 65%
C.
Every minute on the minute for 21 minutes:
Minute 1:15 Cross-Over Single Unders OR 25 Double-Unders + Max Reps Toes to Bar
Minute 2: 8-10 Burpee Box Jump Overs (24/20″”)
Minute 3: 45 Second Dumbbell or Kettlebell Farmer Hold
35-54: 70/50 lbs
55+: Step-Overs Okay; 50/30 lbs
Scaling options for Cross-Overs:
30 seconds Cross-Over Attempts
40 Single-Unders
General Training Notes:
Week 2 of your strict gymnastics drills. Please scale if you aren’t able to show control with the rocking muscle-up transition so that you can build tendon strength by working through the entire range of motion. Then squats, squats, squats! % increase a bit this week but everyone looked SOLID last week so this you shouldn’t bat an eye with the % increase.
Now you get to add intensity to your conditioning today! It is cross-over day! A few tips for your cross-overs: make sure the rope isn’t too long. (1) Adjust the rope so you don’t have a ton of slack when you attempt your cross-overs. (2) Pull the knees up high if you are just starting to practice your cross-overs. (3) Keep the shoulders relaxed and chest tall. Once you complete your cross-overs you’ll complete max reps of toes to bar. This is what you will score for today’s session. The BBJO and Farmers Carry hold are there to tax your lungs and grip but the work is station one so push hard here!