Interval Training

Dynamic warm up

Group warm up

Skill
Db/KB snatch.

Snatch lift off
Snatch pull
2-2-2-2. By feel

Intervals
10 toe 2 bar
10 pull ups
10 thrusters 95/65
Afap
Rest 2 min
4 rounds  for splits

MaD Mobi
Lat band stretch
Press ups
Keg stretch
Pigeon

Back Squat

Dynamic warm up

Group warm up

pike and V ups: 3x 10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t let legs hit the ground until you complete 10. Repeat exercise in straddle position, with hands being put down between legs. This is a hip flexor exercise to prepare for L-sits.

100 push ups in as few sets as possible

Back squat
Build to a 20 rep max.

3 rounds for time
Row 500 meters
12 burpees over rower
18 abmat sit ups

MaD mobi
Knee on the wall
Roll quads w bb
Press ups
Calf stretch
IT band up and over

 

Muscle Up Skillz

Dynamic movement prep.

Group warm up

50 n 50 ghd.

Skill
Muscle ups.
Then
7-7-7-7. Single arm db row.

Wod
15 minutes amrap
15 kb swings 1.5/1
15 box jumps 24’20
15 hand release push ups

Rest then

5 minutes of fun
The hard way
for reps
1 min jack knife sit ups (20,14) (like a pike sit up with med ball)
2nd  min reverse sit ups  (leg raises)
3rd min jack knife
4 th min reverse sit ups
5th min jack knife

MAD MOBI
Press ups
Pigeon
Calf stretch
Lat band stretch.