Friday

CLASS PROGRAM

- bar muscle up glide technique

 - work on linking reps together, pushing off from top with nuetral feet position preparing for next rep

A.)2018 regionals event 3 remix

15 min cap

3 rounds

9 bar muscle ups

25’ hs walk

24 pistol squats / round 2 : 36 / round 3 : 48

25’ hs walk

Int: 3 rounds

18 pullups

75’ bear crawl

60 air squats

75’ bear crawl

rx+ : 2018 regionals EVENT 3

For time:
9 ring muscle-ups
Handstand walk stair course + ramp course
36 single-leg squats
Handstand walk stair course + ramp course
9 ring muscle-ups
Handstand walk stair course + ramp course
45 single-leg squats
Handstand walk stair course + ramp course
9 ring muscle-ups
Handstand walk stair course + ramp course
54 single-leg squats

Time cap: 13 minutes

———— 

B.) 2018 reg team EVENT 5, remix

10 rope climbs

50 cal row

30 shoulder 2 OH 185/125

C.) movement refinement work

box step overs, speed work, staying low and fast

24/20” 

3x10 empty

2x10 light DB’s

2x10 moderate DB’s

4x5 heavy DB’s

1xME heavy DB’s

D.) conditioning

2 rounds

120/90 cal AD

5 min rest

(Male : 20 cal ME, 20 cal recovery x 3

Female : 15 cal ME, 15 cal recovery x 3)