150521 Thursday – “We’re an American Band”

Mobility: Ankle Mobility.


Skill Practice Warm Up: None.


Strength: None.


Metabolic Conditioning:We’re an American Band” – Rolling start workout.

In 6 minutes, NO MORE than 2 rounds of:

4 front squats (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

Ring Muscle ups (Advanced: 4 reps , Intermediate*: 2, Novice: 2 reps of band assisted MUs)

40 Double unders (Advanced*: 40 reps, Intermediate:20 attempts, Novice: 40 singles performing a DU attempt every 5 reps)

Then from minutes 6 – 14, as many rounds as possible of the same combo.

Record only the rounds after the 2 round ‘buy in’.

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

Scaling Guide:  2–5 rounds (not including the first two rounds between minute 0 and 6).

Scale Up: FS weight to 155/105 and the MU reps to 5/3.

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

Log your results online by clicking here.

Compare to: 2014 – 08 – 13

Coaching Tips: If you can do even just muscle up singles, this is a workout to try and do ‘Rx’. If not, do the band assisted versions, but try and do everything else as ‘Rx’ as possible.  The first two ‘rolling start’ rounds should be slow and with perfect form.  At minute 6, people can start doing more high intensity versions of the movements (but form should not be sacrificed).


Optional ‘Cash Out’: None.

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