Activation & Warm-Up
250 Meter Row (Easy)
200 Meter Pec Activation Walk
250 Meter Row (Medium)
Three sets, not for time, of:
100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached)
3-5 Minutes working through this Elbow/Shoulder Stability/Activation Drills
A.
Every minute, on the minute, for 12 minutes:
Station 1: 6-8 Ring Pop Swings
Station 2: 6-8 Supine Snap Pull Transitions on Low Rings
Station 3: 15-20 second Ring Support Hold
Station 4: Rest
B.
Rotate through the following for a total of four rounds at increasing intensity:
1-4 Ring Muscle-Ups
1 Shuttle Run
1-4 Strict Handstand Push-Ups (55+: 3″ riser)
1 Shuttle Run
Shuttle Run = 25′ down and back
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
C.
35-54:
Against a 60 second clock, perform as many reps as possible of:
5 Toes-to-Bar
10 Thrusters (95/65 lbs)
Max Bar Facing Burpees in remaining time
Rest 60 seconds between sets and complete a total of FOUR sets
55+:
Against a 60 second clock, perform as many reps as possible of:
5 Toes-to-Bar
10 Thrusters (65/45 lbs)
Max Bar Facing Burpees in remaining time
Rest 60 seconds between sets and complete a total of FOUR sets
D.
Three sets of:
Reverse Snow Angels x 20 reps (fast)
Single-Arm Trap 3 Raises x 8-10 reps per side
Rest as needed
Athlete Notes:
Feel free to insert different gymnastics movements if you’d like to work on something other than ring muscle-ups and strict handstand push-ups. The point of today’s gymnastics piece is to get some touches on movements we might see in the AGOQ. Feel free to change the movements up if you’d like to have some practice with other gymnastics movements we may see this weekend.
Still keeping volume relatively low but will be pushing intensity here. We don’t mind there being some intensity in todays session since you’re only working for 60 seconds. You should have around 20 seconds to rep out burpees and, if not, adjust the reps on the thrusters to ensure you have at least 20 seconds for burpees. Work on having a fast speed on your thrusters while ensuring you meet the movement standard. If you are doing the AGOQ then today would be a great day to have your judge for this weekend do a practice session with you. Have them be strict with your movement standards so that if you do get a no rep you aren’t flustered by it but, instead, adjust to better meet the standard.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Conditioning Option
Complete as many calories possible in 6 minutes of:
1000 Meter Row
75 Double Unders (or double-under attempts x 60 seconds)
Max Calorie Assault Bike in remaining time
Rest 3 minutes and repeat for a total of 3 sets