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Monday, January 8, 2018

  Mon 1/8/18
Mobility: Shoulders/Calves
Strength/Skill: Find a max unbroken effort (MUBE) of...
Ring Muscle-ups*
Rest 2:00,
Then 2 Rd's:
30% of MUBE,
40% of MUBE,
50% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds

*Those of you who aren't stringing muscle-ups together
yet will continue with the C2B Pull-ups and Pull-ups skill
work
*If you hit your percentages last week for all rounds,
increase percentages by 10% this week, otherwise
repeat

Pull-ups or Chest-to-Bar Pull-ups

3 Rd's:
30% of MUBE,
40% of MUBE,
50% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds
Met-Con: Nutrition Challenge Met-Con Test

7:00 AMRAP:
10-12-14-16-18-20 etc. Alt. DB Snatches
(F: 35/20)(S: 50/35)
10 Hand-Release Push-ups (Mod: HR Push-ups on knees,
must choose one style and stick to it the entire workout)
30 Double Unders/60 Single Unders (must pick one and
stick to it the entire workout)

Score=Total Reps, document all mods
Additional
Optional
Accessory
Work:
Floor Press: conservative 5RM, then -10% 3x5

Half Kneeling Diagonal Woodchops with KB (set KB so it
is just below the hip, grab handles, twist up toward opp.
shoulder while rotating shoulders 3x10 each
Express Nutrition Challenge Met-Con Test

7:00 AMRAP: 10-12-14-16-18-20 etc. Alt. DB Snatches
(F: 35/20)(S: 50/35)
10 Hand-Release Push-ups (Mod: HR Push-ups on knees,
must choose one style and stick to it the entire workout)
30 Double Unders/60 Single Unders (must pick one and
stick to it the entire workout)

Score=Total Reps, document all mods

Barbell will be posted on the board. There is class, just waiting for Coach Cruz to send it over. Standby.

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