160220 Saturday – “Les Trois“

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Spend 10 minutes working on handstand and handstand push up progressions.  Try to get 3 sets of 30-60 seconds of static holds or 3 sets of 5 reps going as deep as possible. Keep the reps strict (no kipping today).

Strength: none

Super Set: none

Metabolic Conditioning: “Les Trois

25 minute AMRAP (as many rounds as possible)

Teams of 3, one person working at a time (except the carries)

30 back squat (135/85*/55)

200m sandbag run (80/60*/45) or plate run (45×2, 25×2, 15×2) – everyone runs together

60 sit ups

8 Muscle ups (3 chest-to-bars, 3 ring dips per 1 Muscle ups OR 5 jumping chest to bars, 5 ring push ups per 1 Muscle ups)

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

Scaling Guide: 3-5 rounds

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Sub 30′ out and 30′ back carry x 8 for inclement weather.  Use communication and planning so that everyone gets to do more of what they are good at and less of what they aren’t!  When possible, spread out those who can do muscle ups onto different teams so that as many teams as possible can check these off the list (versus having 2 or 3 people on one team doing them). Switch off often. As soon as you start to slow down trade with a teammate. Partners can set up for the next movement when the other teammate is finishing the movement before.

Optional ‘Cash Out’: With a partner, 20 burpees, 20 box step ups, 3 rounds

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