Tuesday 08.30.2022

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Nothing but joyful power clean emotes going on here, YESSSSS!

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: MetCon Movement Primer
*Instruction and Points of Performance for the following movements
-Pull-ups, Bar Muscle-ups
-GHD & Abmat Sit-ups
-Jump Overs
-Front Rack Walking Lunges

Following the movement review and set-up athletes will warm up and get comfortable with each component of today’s MetCon via clock intervals set for work rest.

“Taste Test: Up & Over”
Complete for time

3 Rounds of
12 x Bar Muscle-ups
25 x Jump Overs
30 x GHD Sit-ups

84ft Front Rack Walking Lunges (135/95lbs)


  • The following is just an example of a scaling approach for today’s training.
  • There are some nuances to the three rounds of box jump overs that may apply in an interesting way, this will be covered during the whiteboard brief.
  • Scaled Example…
    3 Rounds of
    20 x Pull-ups/Scaled Pull-ups
    25 x Box Jumps, Step-ups, Scaled obstacle height
    30 x Abmat Sit-ups
    84ft Front Rack Walking Lunges (95/65lbs)

Post scores to comments.

Skill Development
Optional, yet highly recommended if time permits
4 Rounds of 12 x GHD Back Extensions

Post completed to comments.

Samy Daghir

1 thought on “Tuesday 08.30.2022”

  1. “Taste Test: Up & Over”
    15:33 (30lbs DBs)

    Notes: not enough space to front rack a bar bell; too much equipment. Used 30lbs Dumbbells instead. Holy smokes that was a doozy!


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