Friday, September 27th

Context: Practice – Taking your time on advanced movements in metcons

Dynamic Warm Up Option: 2 min Row or Jump Rope. Then: 3 sets of 10 Goblet Squats, 10 Push Ups with Shoulder tap, 10 KB Swings.

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 min working on Ring Dip and Muscle-up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion Ring Dips, Muscle-up transitions, or Muscle-ups

Strength: None.

Super Set: None.

Metabolic Conditioning: “Renegade Makers”

AMReps 20 minutes:

1 rep per side of each (finish all on the left, then all on the right), then 2 reps per side, 3 per side, etc:

DB Renegade Row (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

Single Arm Overhead Squat (Health: Single Arm DB Front Squat same load, same, same)

DB Hang Power Snatch (same)

400m Run between each set of DB complexes (after left and right are done) -Each 100m counts as one "Rep"- OR 2 rounds of 40 Single Unders, 4 reps of 20' (6m) out and back Shuttle

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Finishing the Runs after the 3s (48 reps) to finishing the Run after the 6s (150 reps). Reps in each round: R1) 6 + 4 for the Runs (10 total). R2) 12 + 4 for the Runs (26 total). R3) 18 + 4 (48 total). R4) 24 + 4 (76 total). R5) 30 + 4 (110 total). R6) 146 + 4 (150 total). R7) 42 +4 (196 total)

Coaching Tips: The Rows and OHS are not common movements so take your time and keep them legit. Make sure your body is tight on the Renegade Row and they are strict. You may get the DB overhead for the OHS any way you want.

Optional ‘Cash Out’ or Hypertrophy: 30s per side Side Plank, 15 Box Jumps, 3 rounds, OR 3 sets of 15 DB Curls in a super set with 15 DB Weighted Step-ups

Scott McIntyre