Amrap’35
5 cal row
1 shuttle run
10 cal row
2 shuttle run
…..
A) Skill:
On low rings:
Muscle up transition
Dip out
On high rings:
Small kipping swings on rings
Big kipping swings with snap pull
Jumping transition and dip out
Muscle up
B) Strength:
Tabata 20 rounds of:
1. Top ring support hold
2. Bottom ring support hold
3. Ring rows
4. Push ups
2 Tire Flip
2 Tire Flip
2 Tire Flip
2 Tire Flip
2 Tire Flip
(15 minutes)
2 reps unbroken
Work in Congaline
Work with a partner if needed
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
(15 minutes)
1 Clean + 3 Presses
Build up weight
Dead Hang + switch grip
Farmers Walk
Plate Carry
20 rounds for time (TC 25 min)*
8 cal row
6 shuttleruns (1 SR = 1x 10m)
4 burpees over rower
After 25 min rest 5 min and then do
Every 3 min for 9 min**
400m run
*work on efficient and fast transitions on and off the rower
**Run These with a hard pace!
20 rounds for time (TC 25 min)*
8 cal row
6 shuttleruns (1 SR = 2x 10m)
4 burpees over rower
After 25 min rest 5 min and then do
Every 3 min for 9 min**
400m run
*work on efficient and fast transitions on and off the rower
**Run These with a hard pace!
Strict Ring Muscle-up Progressions for 12-15 min
- Ring Support holds (Top/Bottom)
- False Grip Ringrows
- Low Ring Transition
- False Grip Ring pullups and Ringdips
- Low Ring negatives
- supported Strict Ring MU
Echo Bike
Dual Dumbbell Power Clean
Push-Up
5 Back Squat
5 Back Squat
5 Back Squat
with 3sec. ecc.
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
controlled eccentric and 1sec. hold in bottom position
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
3 sets of:
8 single leg pike leg lifts on wall (2sec. hold)
20-40sec. bottom of split squat hold (each side)
8 KB-Pull overs @3210
8-15 bent over Trap-3 raises (BW/light plates)