3.10.2022
Warm-up
[3-15:00]
2:00 Row as
:30sec Arms only Rowing
:30sec Body + Arms Rowing
:30sec Legs + Body Rowing
:30sec Full Body Rowing
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2 Rounds
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8/8 Single Arm Ring Rows
Specific Prep
[15-30:00]
TGU demo and walk through Turkish Get-Up
1 rep both side no weight
1 rep both sides w/ some weight
Pistols progressions (to box or on box)
3-4 reps of each variation
Single Arm bent over row demo and walkthrough
- Keep back flat and shoulder's set
handstand walk progressions Handstand Walk Progressions
- against the wall shoulder taps (or even just a hand lift/weight shift x 10)
- wall around box (in piked position)
- walk to the wall
- inchworm to push up
Metcon
[30-50:00]
Welcome to the Monkey House (AMRAP - Rounds and Reps)
AMRAP 20:00
800/600m row
3/3 Turkish get Ups (45/25#)
6/6 Single Arm Bent Over KB Row (45/25#)
6 Strict Bar -or- Ring Dip (banded as needed)
12 alt. Pistols -or- Pistol progression
45s Handstand walk practice/progression
OPEN (RX+):
800/600m row
3/3 Turkish get Ups (53/35#)
6/6 Single Arm Bent Over KB Row (53/35#)
6 Strict Ring Dip
12 Alt. Pistols
30ft Handstand walk
CC: SUSTAIN/Grind
Goal: ~4 Rounds +/-
The goal here is to build in some aerobic capacity work while also working on skills and stability work. Because we won’t do a ton of rounds here the Volume on any one movement should stay fairly low.
Work to stay steady and controlled throughout the 20:00 AMRAP
Welcome to the Monkey House (BUILD) (AMRAP - Rounds and Reps)
AMRAP 20:00
800/600m row
3/3 Turkish get Ups (20/10# dumbbell)
6/6 Single Arm Bent Over KB Row
6 Bench Dips
12 alt. box step downs
45s inch worm to push up
Cool Down/Stretch
50-60:00]
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
