06/21/2021
Announcements
On Mondays for the next 3 weeks, we will be working on a gymnastic pulling skill of your choice. This Monday in class we will be doing a demo on Rope Climbs. If you plan on trying them Please remember to bring a long pair of socks. Again please bring a long pair of socks… seriously you will need a long pair of socks.
Gymnastic Pulls (Set x reps)
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15 Wallballs
30 Double/Single-unders
1 Rope Climb/ 5 Pullups/ 10 Ring-rows
15 Wallballs
30 Double/Single-unders
1 Rope Climb/ 5 Pullups/ 10 Ring-rows