Skill
AMRAP in 8 minutes:
3 kipping swings
3 toes to bar
3 kipping swings
9 push ups

Today’s skill piece is all about tempo and position control on the bar. The goal is to move through all 9 reps on the bar (swings, toes to bar, swings) without dropping off or losing your cadence. Be sure that you’re jumping onto the bar from directly underneath it so that you aren’t getting into an awkward swing right off the bat. If you find that sequence to be too easy, bump the toe to bar volume up to 5-7 without changing the kipping swing volume. A small change will go a long way. Scale the push ups to a difficulty that lets you maintain sets of 3 throughout.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
3 rounds for time:
45 medicine ball sit ups
15 push jerks

15 minute time cap

Scale the push jerk weight to a difficulty that lets you hit sets of 5 across the whole workout. If you’re able to do substantially more than that in a single set, consider bumping the weight up a bit. If you’re down to sets of three, you’ve almost certainly gone too heavy. Focus on keeping a solid core position during your jerks; your abs will be tired after the sit ups, but you need to keep your stability regardless.

standard: 75/55 lb bar, 12/8 lb ball
rx: 115/85 lb bar, 20/14 lb ball
sport: 135/95 lb bar, 20/14 lb ball
metcon: 4×3:00 on, 1:00 off