Skill Practice Warm Up: Perform 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.
Super Set: none
Metabolic Conditioning: “Gadzooks“
For time. Health: 4 rounds, Athletic*/Performance: 5 rounds
12 front squat (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
12 push-up (hands off deck)
24 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)
Coaching Tips: Squat cleans count as front squat reps, so do them if you can. Try to finish the first 2-3 rounds of squats unbroken. Keep the push ups legit if you are shooting for ‘Performance’, and don’t let your thighs be the last thing that leaves the ground. Changing hand positions slightly on each push up can help with fatigue in some cases. Be conservative on the wall ball sets so you have more ‘juice’ to run hard.
‘Cash Out’: none