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1.16.17 “#DEFLATETHIS”

January 15, 2017

FITNESS & LIFESTYLE
A) SKILLS:
Muscle up practice
15 minutes
Coaches choose 2-3 muscle up progressions to work on. Some athletes may benefit from some pullup progressions instead of muscle ups.

B) METCON:
“#DEFLATETHIS”
5 Rounds
5 Muscle Ups
7 Handstand Push-ups
35 Double Unders
*strict hspu if on abmats
*kipping hspu only for experienced athletes

Scaling For MU:
L2- jumping muscle ups 5 reps
L1- Strict Pullups 5-10 reps based on your skill

C)CASHOUT
EMOTM 10
100m run or 150m Row
–all out effort–
–record fastest and slowest times–

SPORT & PERFORMANCE
A) ENDURANCE:
EMOTM 10
100m run
–all out effort–
–record fastest and slowest times–

B) METCON:
“GYMNASTY 2”
10-9-8-7-6-5-4-3-2-1
Muscle ups
Handstand push-ups
25 Double unders (between each round)
*scaling for MU
1 hip to rings + 1 jumping muscle ups

25 minute cap.

C) CORE:
3 Rounds
15 Ghdsu
15 Back extensions
15 Plank supermans each side
(Raise opposite leg and opposite arm off the ground then alternate)

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