Wednesday Mar 13, 2019
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

Foldin'

Competition Class

Strength

Skills&Drills

A. SKILL ACQUISITION
10min HS Walk Practice
Beg: HS Walk ladder 1-3ft, 2-6ft, 3-9ft, etc
Int: Set an UB distance goal a little outside your ability
Adv: obstacles, sideways, backwards, etc

B. FATIGUED GYMNASTICS

9min AMRAP
Ascending Ladder
5m HS Walk, 1 Bar Muscle Up
2 x5m HS Walk, 2 Bar Muscle Ups
3 x 5m HS Walk, 3 Bar Muscle Ups
4 x 5m HS Walk, 4 Bar Muscle Ups
add a 5m length and a bar mu each round
*beat last week, this is the last week

C. MUSCULAR ENDURANCE
Tabata - HSPU
20s work : 10s rest x 8 sets
*go to 15# plate & ab/skullmat if needed

BARBELL GYMNASTICS

For time:
Hang Power Clean 14@ 95/65, 12@115/75, 10@135/95, 8@155/105, 6@185/125, 6@205/135

MetCon

CLASS

10min EMOM
odds: T2B Complex
beg: 1 beat swing, 1 t2a, 1 t2b attempt
int: 1 beat swing, 1 t2a, 1 t2b (add 1 t2b each round)
adv: 3 strict t2b + 3 Kipping t2b
evens: 1 Box Jump (AHAP)


20min AMRAP
20 Alt DB Snatch 50/35
15 Box Jumps w/ step down 24/20
15 T2B

Score = box height & rounds + reps