Toes-to-bar

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walk Hold
    • Hollow Body Hold
  • Max Toes-to-Bar
    • Slow Sit-ups
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Band Pull Downs

12 min Warm-up Progressions (5 round warm-up)

  • 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
  • 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
  • 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
  • 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

  • 7 x Toes-to-bar
  • 7 x Deadlifts (225/155)
  • 14 x Weighted Lunges (2 x 35/25 kb)
  • 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

  • 3 x slow knees-to-waist
  • 3 x light deadlifts (135 / 95)
  • 6 x bodyweight lunges
  • 10 x plate step ups

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walks
    • Training Bar Press
  • Max Toes-to-Bar
    • row at recovery pass
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Ski Erg Recovery Pass

5 Rounds for Time (17 min cap)

  • 15 Air Squats
  • 11 Toes-To-Bar
  • 7 cleans and jerks (115/75)

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Metcon

30 min AMRAP

  • 1000m C2 bike or 24/20 cal Assault Bike
  • 8 GHD Sit-ups / Toes-to-bar
  • 8 Strict Pull-ups

Metcon

For Time

  • 100 total core reps
    • Sit-ups, v-ups, etc count as half (.5) of a rep
    • Toes-to-bar, GHD sit-ups count as a rep
  • 100 x 50 ft Carries (you pick implements and load)
    • Farmer Carriers
    • Bear Hug
    • Overhead (waiter carries)

Break up the reps as needed

Metcon

18 minute Alt EMOM

  • 10 goblet squats (90/60)
  • 12 TTB
  • Max Cal AB

Score – Max Cals

Metcon

E3MOM – for 30 minutes (10 Rounds)

  • 1000m C2 Bike or (28/22 cal assault bike)
  • 5 toes-to-bar
  • 5 heavy KB swings (63+ / 40 +)

Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.

Metcon

15 min AMRAP

  • 3 Thrusters (95/65)
  • 3 Toes-to-bar
  • 6 Thrusters
  • 6 Toes-to-Bar
  • 9 Thrusters
  • 9 Toes-to-Bar
  • etc…..