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Level 3- 06/30/2021

Warm-up

5 min Cardio (preferably ski if you have one)

then…

50 Banded Pull Aparts
50 Air Squats

then…

3 rounds:
1 pistol off box each leg
2 handstand kick ups (Try to hold)
4 strict chest to bars
6 bench dips (deep)
8 double unders
10 calf raises each leg (5 straight 5 bent leg)

*If you don’t have strict chest to bar, choose one of these scales: https://youtu.be/MCY5lRJ_OYQ
*If you aren’t kicking up yet, you can practice doing a wallwalk and holding it. Or start getting comfortable kicking up here: https://youtu.be/4SxlfyG0xfM

Gymnastics

Rope Climbs, Lat Love, and Getting Upside Down

16 Min EMOM
Min 1- 3 Rope climbs
Min 2- Roll out lat 1 min
Min 3- Wall walk to nose to wall hold x :40
Min 4- Banded lat stretch

If you don’t have rope climbs yet do this: https://youtu.be/BsDRv1fiXIY (with minimal legs!)
-If you don’t have access to a rope perform 3 strict pull-ups + 3 hanging knee raises for each climb (scale to the modification you can do!)
-If you don’t have a wall walk yet then do a feet on bench or box modified HS hold
*Banded Lat Stretch- https://youtu.be/B_OMN9-4K50

Metcon

Before metcon:
Perform 100ft Farmer’s Carry – heavy and unbroken OR perform 10 Rope Pull Ups
then…

10 Ring pull ups Kipping
60 KB swings
10 Ring pull ups
60 Wall balls
10 Ring pull ups
*If you don’t have kipping ring pull-ups YET perform 10 ring rows with your body as horizontal as possible
*Rx weight for KB Swings is 35#
*Goal is big sets or UB for KB and Wallballs

Metcon

5 Min AMRAP
Double Unders
*Choose a SMALL set you can do unbroken (even if it’s only one!) then see how many times you can hit that set in 5 minutes.
**Added pressure (Rx+)- if you say you’re going to do 5 unbroken and miss at any time, the workout is over!

Accessory

4 rounds:
Quadruped crawl x 25ft forward and 25ft backward
OH Banded KB hold x :30 seconds
*Put a kb hanging from each side of the bar and hold it overhead. If you strugle with pressing this, set the bar up almost at your locked out height so you can get underneath it and just stand up.
*Quadruped Crawl- https://youtu.be/I8X613GnoQM

Cool Down

*Foam Roll upper and lower back- spend a good 3-5 minutes doing this
*Smash forearms- 2 min e/s
*Pigeon Stretch- 2 min e/s
*Back- https://youtu.be/cj_7Hwv2ksw
*forearms- https://youtu.be/Phshpt5Cido
*Pigeon- https://youtu.be/tYY-cqNjuVA

————–Hormones and Training—————

Follicular Phase – Days 1-7

If you just started your period in the last couple days today is an awesome day to come in and just train. No pressure, no expectations. Just move and enjoy yourself.

Follicular Phase- Days 8-14

If you’re feeling good, add in Bulgarian Split Squat 3×10 e/s

Luteal Phase – Days 15-21

Today is chill – and should feel good. Get in, focus on training, and get out.

Luteal Phase- Days 22-28

If you notice you’re “shakier” in metcons during this time of month, be mindful of nutrition – pay attention to what you eat and how it makes you feel (and do you need MORE during this time of month- especially carbs?)

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