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08/04/24 Monday Workout of the Day

Warm-Up:

2 Sets or 8:00 minutes

10/7 Calorie Echo Bike

:15 Hollow Hold


Gymnastics + Weightlifting

10:00 minute EMOM 

minute 1: Bar Muscle-Up Drill

minute 2: 1 Squat Clean + 3 Front Squats


Building from 70% to Heavy for the Day


Bar Muscle-Up Drills + Progressions

  1. 8-10 Bar Kip Swings, building height with each kip swing  

  2. 2-3 Toenail Spot Bar Muscle-Up

  3. 2-3 Bar Muscle-Up Hip Pop Swing

  4. 1-2 Banded Hip to Bar Drill 

  5. 1-2 Banded Bar Muscle-Ups , Light to moderate band


Other Gymnastics Drills + Skills , Newer Athletes 


Conditioning

"Inception"


4 Sets, For Max Reps 

3:00 minute AMRAP 

10 Bar Muscle-Ups/12 Pull-Ups

10 Front Squats, 85/55kg

-Max Calorie Echo Bike


1:30 Rest Between Rounds


Score: Total Echo Calories


RX+:

4 Sets, For Max Reps 

3:00 minute AMRAP 

10 Bar Muscle-Ups

10 Front Squats, 95/65kg

-Max Calorie Echo Bike

1:30 Rest Between Rounds



PRVN Recovery #8


Optional Accessories 

15:00 minute EMOM, 3 Sets

Minute 1: 30 Second KB Russian Twists

Minute 3: 30 second Hanging Straight Leg Raises

Minute 4: Second Banded Lat Pull-Downs

Minute 5: Rest


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