top of page
  • Writer's pictureMcKenna Morgan

4:30pm Comp Class

Warm up/ Accessory

15 min EMOM

Min 1: 15 KB Swings

Min 2: 20 Band Pull Aparts

Min 3: 10 DB Row (each arm)

Min 4: 50m Sled Push

Min 5: Rest

Gymnastics Skill:

3 sets - Hardest Skill

2 sets - Moderate Skill

1 set - Easiest Skill

  • Rest 2 mins in-between sets


-Ring Muscle Ups 

-Bar Muscle ups (Kipping, Banded, Box)

-Chest to Bar (Strict, Butterfly, Kipping, Banded)

-Pull Ups (Strict, Butterfly, Kipping, Banded)

-Ring Rows (Heels Elevated, heels on ground)

36 views0 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page