1.16.17 “#Deflate This”

January 15, 2017
Paleo Challenge and Measurements start today!!! Let's get serious and get fit this 2017!!!

Paleo Challenge and Measurements start today!!! Let’s get serious and get fit this 2017!!!

FITNESS & LIFESTYLE
A) SKILLS:
Muscle up practice
15 minutes
Coaches choose 2-3 muscle up progressions to work on. Some athletes may benefit from some pullup progressions instead of muscle ups.

B) METCON:
“#DEFLATETHIS”
5 Rounds
5 Muscle Ups
7 Handstand Push-ups
35 Double Unders
*strict hspu if on abmats
*kipping hspu only for experienced athletes

Scaling For MU:
L2- jumping muscle ups 5 reps
L1- Strict Pullups 5-10 reps based on your skill

C)CASHOUT
EMOTM 10
100m run or 150m Row
–all out effort–
–record fastest and slowest times–

SPORT & PERFORMANCE
A) ENDURANCE:
EMOTM 10
100m run
–all out effort–
–record fastest and slowest times–

B) METCON:
“GYMNASTY 2”
10-9-8-7-6-5-4-3-2-1
Muscle ups
Handstand push-ups
25 Double unders (between each round)
*scaling for MU
1 hip to rings + 1 jumping muscle ups

25 minute cap.

C) CORE:
3 Rounds
15 Ghdsu
15 Back extensions
15 Plank supermans each side
(Raise opposite leg and opposite arm off the ground then alternate)

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