03/17/2021
Announcements
Open Gym during all Wednesday Classes!
Gymnastic Pulls (Sets 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
Opt. 1 Gymnastic body weight practice. Pushups, pullups, sit-ups, TTB’s, HSPUs, pistols, etc.
Opt.2 Complete a group of sets and reps off of the gymnastic chart
Opt.2 Complete a group of sets and reps off of the gymnastic chart
Metcon (Time)
For Time:
1m. Run/ or 60 cals on Bike/Rower
40 1-arm snatches
30 TTB’s/KTC
20 Cleans
10 Pullups/ Muscle-ups
1m. Run/ or 60 cals on Bike/Rower
40 1-arm snatches
30 TTB’s/KTC
20 Cleans
10 Pullups/ Muscle-ups
Rx 95/65
Rx+ 135/95
Rx+ 135/95