Village People
Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
Shoulder Distractions :30 / :30
10 Kipping Glides
10 HR Push-ups
15 Ab-mat Sit-ups
2 Rounds of:
Shoulder Distractions :30 / :30
10 Kipping Glides
10 HR Push-ups
15 Ab-mat Sit-ups
Gymnastics
MOD
Choose 1 or 2
Choose 1 or 2
5:00 EMOM Pull-ups (5 Rounds for reps)
Strict, Kip, Band, Negatives
or work on kipping swing
*Unassisted = Rx+
or work on kipping swing
*Unassisted = Rx+
5:00 EMOM Muscle-ups (5 Rounds for reps)
Practice Transitions, Strict, Kipping,
False Grip Hangs, Ring Thing, etc
False Grip Hangs, Ring Thing, etc
Metcon
Village People (3 Rounds for reps)
“Village People” Part #1
In a 5:00 Window…
50/35 Calorie Row, then
AMRAP Macho Man 95/65
Rx+ = 115/80
In a 5:00 Window…
50/35 Calorie Row, then
AMRAP Macho Man 95/65
Rx+ = 115/80
Rest 5:00
“Village People” Part #2
In a 5:00 Window…
35/25 Calorie Row, then
AMRAP Macho Man 115/80
Rx+ = 135/95
Rest 5:00
“Village People” Part #3
In a 5:00 Window…
20/15 Calorie Row, then
AMRAP Macho Man 135/95
Rx+= 155/105
Score is reps FOR EACH part.
Macho Man=
3 Power Cleans + 3 Front Squats + 3 Push Jerks
