11/19 Monday

Warm-Up

4rnds:

5 Roll Over to V-Sit
5 BACKSQUATS w/ light weight
5 GOODMORNINGS
5/leg  SIDE LUNGES
10 RINGS ROWS

Fitness

A1. Front Squat onto box @21×1, 6reps x 4 sets, 90sec

A2. Pull-Up (covp), AMRAP x 4sets, 90sec

B1. Romanian Deadlift @ 20X0, 6-8reps x 4 sets, 2 min

B2. CGBP @ 20X0, AMRAP @ 65-70% (1RM) x 4 sets, 2 min

C. Single Arm DB Walking Lunges, 5/leg x 8 sets, 1 min – alternate arms each set – go heavy

 

XFitSport

A1. Front Squat with Chains @ 20X1, 2-2-1-1-1, 2 min

A2. Muscle-up Cluster, 1.1.1.1.1 x 5 sets, 2 min

B1. Romanian Deadlift @ 20X0, 6-8reps x 4 sets, 2 min – go to failure with  increases in load by the last set

B2. CGBP @ 20X0, AMRAP @ 65-70% RM x 4 sets, 2 min

C. Single Arm DB Walking Lunges, 5/leg x 8 sets, 1 min – alternate arms each set – go heavy

 

Muscle-Up

**ALL MEMBERS THAT DONT HAVE THE MUSCLE UP YET WILL REPLACE THEM WITH 5 STRICT PULLUPS AND 5 RING DIPS “YAY!” If, and only if you have 3 strict pullups and 3 strict ring dips @30×0 you can progress to transitions of Muscle-Up which will be provided by one of your awesome coaches.