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Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. 2:00 x Speed Rope (Freestyle)
II. 5-4-3-2-1 reps of
Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Athletes still developing Muscle-up/Pull-up/Ring Dip:
1A. Muscle-up Transition Work 3-3-3-3-3
1B. Pull-ups/Ring Dips 5 sets x 3 reps each
2. Muscle-up Negatives 3-3-3-3-3

Athletes with Muscle-ups:
1. Deadhang Muscle-ups 2-2-2-2-2
2. Muscle-ups (CFGS) 5 sets x 3+ reps

Notes: Athletes still developing full range of motion pull-ups and ring dips will be instructed on the muscle-up transition. After completing 1A, athletes will then complete 1B for additional work.

“All Hallows’ Eve”
Complete as many rounds/reps as possible in 14:00 of
8 x Cleans (115/75)
14 x Box Jumps (30/24)

Post rounds/reps completed to comments.

Samy Daghir

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