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MONDAY OPEN GYM

WARMUP

10 min


Strength/ Skills

RX

EMOM 20:

Odd min | 5 front squats

Even min | 5 muscle-ups

SCORE: 

LOAD


LEVEL 2

EMOM 20:

Odd min | 5 front squats

Even min | 3 jumping muscle-ups/ strict pull-ups

SCORE: 

LOAD


LEVEL 3

EMOM 20:

Odd min | 3 front squats

Even min | 3 low-ring muscle-up transitions/ strict pull-ups


INTENDED STIMULUS

  • Moderate-to-heavy front squats and high-skill upper body stamina.

  • Complete reps of each movement in less than :45 each round.

  • Front squats from the ground or a rack



  • Rest 10 min


WOD

EMOM 20:

4/5-calorie Echo Bike + 5 burpee box jump-overs (20/24 in)


– Perform both movements within each minute and have some time to rest before starting the next round.

– Aim for at least 15 seconds of rest before starting the next minute. Reduce the calories and/or burpee box jump-overs if needed.

– Echo Bike substitution: Same calories on an Assault Bike, C2 Bike, row, Ski-er


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