12.13.17

A. Conditioning

For reps 4 rounds 1 minute medball sit ups 20/14 1 minute medball squat cleans 20/14 1 minute medball twists 20/14 1 minute rest *Score each movement individually

B. Skill

Ring Muscle Up

Muscle Up Progression

2 sets 1. False grip chest to ring pull ups (Keep rings close) 5 reps 2. Supinated/Pronated dead hang hold Supinated For 10 seconds, Pronated for 5 seconds 3. False grip isometric hold 5-10 seconds (keep rings close to chest) 30 seconds 4. Ring Dips (maintain hollow body) 30-45 seconds 5. Muscle Ups with Feet on box (finish at bottom of dip, do not lock out 45-60 seconds 6. Jumping Muscle Ups (rings just above head) 3-5 reps

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike