03/31/2021
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 Pick a bodyweight movement and a group of sets x reps from the pullup chart above
Opt. 2 Skill-development
Opt. 3 Ass. work
Opt. 2 Skill-development
Opt. 3 Ass. work
Metcon (Time)
5 Rounds:
12 TTB’s/KTC
12 1 arm-Snatches
12 Burpees
12 TTB’s/KTC
12 1 arm-Snatches
12 Burpees
Good Mornings (5X10)
Get a glorious glute pump. Go light and focus on full range of motion.