WARM UP
"3 Rounds"
- 10 Kip Swings
- 5 Tempo Dips (Ring or Bar)
- 5 Down-Ups
- 3 Rope Pullups
SKILL
"20 Min Gymnastics Block"
- Rope Climb, Muscle Ups, etc..
(*Work Weaknesses)
CONDITIONING
"For Time"
3 Rounds
- 6/4/2 Muscle Ups (RX+ Ring Muscle Ups)
- 10 Dual DB Burpee Deadlifts @50/35
- 3/2/1 Rope Climbs (RX+ Green Beam)
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
Comentarios