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

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows