12.27.17

A. Conditioning

For time 50-40-30-20-10 Kettlebell swings 53/35 Sit-ups

B. Skill

Ring Muscle Up Progression 2 sets 1. 5 False grip chest to ring pull ups 2. Supinated dead hang hold 15 seconds 3. Pronated dead hang hold 10 seconds 4. False grip isometric hold 10 seconds (keep rings close to chest) x2 5. 15 Ring Dips (maintain hollow body) 6. 5 Muscle Ups with Feet on box (finish at bottom of dip, do not lock out 7. 5 Jumping Muscle Ups (rings just above head)

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8