Work for 12 Minutes on Ring Muscle Up:
1) Do 3-4 Sets with 3-5 reps of following sequence:
Ring Row (false grip, below chest)
+ Slow Transition
+ Ring Dip (Scale to neg.)
OR
2) E2MOM:
3-5 Ring Muscle Ups
50-40-30-20-10
DU
25-20-15-10-5
Burpees
Find max weight for 8 alternating back rack reverse lunges in 12min.
Find max weight (or assisted variation) for 2 dead stop chin ups in 10min.
Variations:
band assisted (green, purple, black, red - in first hall/ black, green, blue, red - in second hall) + 2,5/5/7,5/10kg
10min AMRAP of:
2 Bar MU (scale with strict (band assisted) pull ups, jumping bar mu, knee to bar, band assisted bar mu)
4 strict HSPU (scale with abmat, plates, box HSPU or push ups)
8 russ. KB swings (32/24kg)
8 Sets of:
Paused Snatch Pull (2s 2" off floor, 2s at knee, 2s mid thigh)
2 High Hang Snatch
- start with first weight after empty and Work up, but stay at a moderate weight -
Then 8 Sets of:
Paused Snatch (Same pauses as before)
3 Sets of:
10m controlled weighted Bear Crawl
6-8 banded row + ext. rotation + Y Press
In Teams of 2 do:
AMBRAP 40 Min.:
800 m Row
20 KBS
20 Wall Balls
600 m Row
30 KBS
30 Wall Balls
400 m Row
40 KBS
40 Wall Balls
In Teams of 2:
5 rounds for time:
20/15 Cal row
200m Med Ball Run (9/6kg)
200m Run
YGIG per Movement
(30min Cap)
In 4-6 sets work up to a max weight for:
2 Chin ups
3 sets of:
8-10 tempo DB Bench Press @ 3110
rest 30-60sec.
8-12 bent over BB rows
rest 30-60sec.
24min EMOM
1. 18/14cal row
2. in 30sec. max distance HS-walk (7,5m there and back)
3. 15/12cal Bike
4. in 30sec. max time Chin over bar hold
Hip & Knee