WARM UP – MOBILITY
5 mins band shoulder warmup drills: dislocates, pull-aparts, whippets, front raises etc.
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2 Rounds:
Round 1
8-10 Scap Pullups + 10 secs active hang on last rep
8-10 Bench Dips + 10 secs hold/stretch on last rep
Round 2
3-5 Strict Ring Pullups + 5-10 sec chest to ring hold on last rep (scale to jumping reps on regular bar, or self assisted with feet on a bench)
3-5 Strict Ring Dips + 5 secs hold in bottom of dip and 5 secs hold lockout on last rep (scale to bar dips or bench again)
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5 mins warmup/tech:
One coach assist with technique for people doing full muscle ups, one coach run through banded or ring row/dip progressions
WOD A
10 MIN MUSCLE UPS
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Strict Muscle Ups
Mins 6-10: 2-5 Kipping Muscle Ups
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B) every 60-90 secs x 6-8 sets
1-3 Kipping Muscle Ups
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C) complete 3-4 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions
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D) 3-4 sets in 10 mins
8-10 Ring Rows
8-10 Dips (bench or banded bar dips)
WOD B
JACK & THE BEANSTALK
4 Rounds of 1 min AMRAP per station, rest 1 min between rounds
Rope Climbs with legs
Strict Bar Dips
GHD Situps
*Everybody starts on Rope Climbs, stagger start
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JACK & THE BEANSTALK ADVANCED
4 Rounds of 1 min AMRAP per station, rest 1 min between rounds
Legless Rope Climbs
Strict Ring Dips
GHD Situps
*Everybody starts on Rope Climbs, stagger start
ACCESSORY
3 Rounds:
8-10 Powell Raises per side @ 3010
12-15 Banded External Rotations – yellow or purple band @3011
