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)

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row