WARM UP
3 minutes of skipping - Freestyle! Fighting Monkey Arm Circles for 3 minutes. brachiation x 2 progressions resting squat with a couple progressions Amir's trunk circles with 1 and a 1/2 rotations 1/2 length of ostrich walk low gate mobility across the floor
Time will be tight today as we move into a new cycle. Come prepared so you have more time to train.
THE FLUX WAY
A. Take 15 minutes to find a 5 rep max front squat. Coaches, obviously use your discretion for who should be doing this.
B. AMRAP in 18 minutes: 1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows 1-2 Russian Dips/ring dips/bar dips/push ups
Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.
NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.
NOTE: no tempo, but as always show control.
NOTE: Game it! Avoid FAILS.
C. Behind the Neck Military Press @ 30x1 x 6-8 reps Speed vault to speed vault x 6 reps alternate sides Rest 30 sec. 3 sets
For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.
D. 3 Rounds for Time: 10 stationary front racked barbell lunges 85/125 lbs 25 KB Swings 35/55 lbs
Performance
A. Find a 5RM front squat in 15 minutes.
B. AMRAP in 18 minutes: 1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows 1-2 Russian Dips/ring dips/bar dips/push ups
Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.
NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.
NOTE: no tempo, but as always show control.
NOTE: Game it! Avoid FAILS.
C. 3 Rounds for Time: 10 stationary front racked barbell lunges 85/125 lbs 25 KB Swings 35/55 lbs
COMPETITION
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90% Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.
B. AMRAP kipping muscle ups x 15 sec Rest 15 sec. AMRAP kipping toes to bar x 15 sec Rest 15 sec. AMRAP alternating pistols x 15 sec Rest 15 sec. AMRAP kipping muscle ups x 30 sec Rest 30 sec AMRAP kipping Toes to Bar x 30 sec Rest 30 sec AMRAP alternating pistols x 30 sec Rest 30 sec AMRAP kipping muscle ups x 45 sec. Rest 45 sec AMRAP kipping toes to bar x 45 sec Rest 45 sec. AMRAP alternating pistols x 45 sec