0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Thread the needle

Scorpions

Specific Warm-up

2 Rounds

10 Scap Pull-ups

10 Bench Dips

Strength

Alt EMOM 12

3 Pull-ups

3 Dips

*build from the week of 9/2, increase difficulty

*for those working towards ring muscle-ups they can do strict ring pull-ups and strict ring dips, weighted if possible

*for those working towards bar muscle-ups they can do strict pull-ups and bar dips either with the matador or a barbell in a rack (see VIDEO), weighted if possible

*for those working towards pull-ups and dips they can do band pull-ups and bench dips (10-12 reps on dips)

FOCUS:

• Working towards ring or bar muscle-ups or continuing to build pull-ups and strength for hspu

WOD Prep

2-3 Rounds

6 Double DB Lunges

10 Double or Single Unders

WOD:

10 Rounds For Time

10 Double DB Lunges @35/20

25 Double Unders

PACE GOAL: 1:10-1:30 per round

FOCUS:

• Lower body and grip muscular endurance

STRATEGY:

• Steady pace on the lunges, grip will start to get fatigued in the back half of the workout

• Try to stay unbroken on double unders

BEGINNER: Single DB Lunges, Line hops

SCALED: 25/15, 30 Single Unders

GO BEYOND Accessory Work

Double DB Curls 4x8

Banded Tricep Pressdowns 4x15