DATE

2022/06/30 DONNERSTAG Lessonplan

RX
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups

TIMECAP: 15:00

INTERMEDIATE
10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups

BEGINNER
10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows

DYNAMIC WARM-UP | 8:00
1 set:
:20 jumping jacks
– Rest :10
:20 plank hold
– Rest :10
:20 ring row
– Rest :10
:20 sit-ups
– Rest :10

1 set:
:20 jumping jacks
– Rest :10
:20 push-ups
– Rest :10
:20 kip swings
– Rest :10
:20 alternating v-ups
– Rest :10

1 set:
:20 jumping jacks
– Rest :10
:20 hand-release push-ups
– Rest :10
:20 pull-ups
– Rest :10
:20 v-ups
– Rest :10

TOES-TO-BAR PRACTICE AND REVIEW | 8:00
Position on the pull-up bar
Kip swing
2 kip swing + 2 knees above hips
2 kip swing + 2 knees-to-armpits
2 kip swing + 2 knees-to-armpits + 1 toes-to-bar
Multiple toes-to-bar reps

WORKOUT PREP | 7:00
3 sets:
3 toes-to-bars
3 hand-release push-ups
3 pull-ups
– Rest :30 between sets.

POST-WORKOUT SKILL WORK | 10:00
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps

STRETCHING | 5:00
3 sets:
10 supine snow angels
10 prone snow angels