Monday 6/17/19

62540005_2406209556281881_4495650884151148544_n.jpg

1) MU Strength Progressions 

Scaled/Intermediate:
EOMOM 12:
8 strict ring dips
5/5 Hollow to arch
Focus on depth of dip and complete the longer than normal range of motion. Rest as needed
between sets.
Note: 2 weeks ago was 8x3

Advanced:
E3MOM 12:
1 UB set of MU*
*perform 60-80% of your max UB set of MU. make each set the same number of reps.

2) Back Squats  8, 8, 8

Add 5-10lbs to final set from last week.

3) Every 4:00 for 12:00
200m run
10/7 cal bike
10/7 cal row

*scale distances if not finishing in time.
*Score is slowest rounds

Friday 6/14/19

62239377_2080541682238794_763957931862392832_n.jpg

1) MU Strength Progressions  

Beginner:
5 Rounds:
5 Band Assisted Ring Transitions*
10 bench dips or bar dips
Rest 2 min btwn  sets
*try to use less band assistance than last time

Advanced
Strict Ring Dips
3 Rounds:
Max Reps In 2 Minutes
Rest 2:00

2) Running clock:
(0-5min)
1 round:
400m run
400m row

(5-10min)
AMRAP:
10 db bench
2 laps farmers carry

(10-15min)
1 round:
400m run
400m row

(15-20min)
AMRAP:
10 db bench
2 laps farmers carry

Wednesday 6/12/19

61979415_2125874881044779_5983814390304997376_n.jpg

1) MU Strength Progressions 

Scaled/Indermediate:
 Knees to elbows 6x10
*This is both skill and strength work. The skill is perfecting the kip with a big backswing, no break
in the legs. The strength is midline stabilization work and lat strength by getting your torso far back
behind the bar

Advanced:
Strict + Kipping Chest to Bar Pull Up Complex
5 Sets
Rest 2-3 Minutes Between Sets

5-10 quality strict pull ups. Only start using a gymnastics kip when you are 1 rep shy of complete failure. Do not start kipping too soon. Do NOT use a butterfly kip - only a gymnastics kip.

2) AMRAP 15:
30 du's
15 russian kb swings (70/53)
30 du's
15 push ups

Monday 6/10/19

64147151_382234222637692_8688486529321926656_n.jpg

1) MU Strength Progressions 

Scaled/Intermediate:
Strict Pull ups 8x6
Don’t just go bare minimum chin over bar. Work on pulling higher, upwards of chest to bar if possible. Rest as needed between sets.

Advanced:
EMOM 10:
3 x UB reps of Muscle up + 1 dip

2) Back Squat (8, 8, 8, 8)

build to 65-70% of 1RM. Add 5-10lbs to final set from last week.

3) AMRAP 10:
10 burpees
10 box jump overs
7/5 cal bike or 10/7 cal row

Sunday 6/9/11

61978818_407838799811803_833479979072225280_n.jpg

1) Goat Work! 

Take 10-15 minutes to work on a skill or lift you NEED to work on.

2) For time:
150 Double-unders
35 AKB swings (53/35)
3 lengths Handstand Walk (scale: 6 lengths bear crawl)
100 Double-unders
25 akb swings
2 lengths Handstand Walk (scale: 4 lengths bear crawl)
50 Double-unders
15 akb swings
1 length Handstand Walk (scale: 2 lengths bear crawl)

3) ROMWOD! 

Friday 6/7/19

62169219_2277144828974985_653660689210015744_n.jpg

1) Muscle Up Strength Progressions 

Beginner/Intermediate:
6 Rounds:
5-10 kip swings on bar (stay tight with legs together)
10 Feet elevated ring rows

Advanced
6 Rounds:
6 big kips on rings (straight legs, bring belly button to rings)
8 kipping ring dips (focusing on energy efficiency: popping up to elevate, not kicking downward)

2) 3 Rounds:
10 Strict BB Press
12/12 Hammer Curls
12 Lat Pulldowns

3) Accumulate 5 min of bar hang (Rx+ 6 min)
Every time you drop complete 20 hollow rocks and 20 hip extensions

Wednesday 6/5/19

62128580_284122945689467_8132535272354086912_n.jpg

1) MU Strength Progression 

Scaled/Indermediate:
8 Rounds:
5 strict pullups
3 perfect depth dips

Advanced
7 Rounds:
5 big kips on rings (straight legs, bring belly button to rings)
7 kipping ring dips (focusing on energy efficiency: popping up to elevate, not kicking downward)

2) AMRAP 7:
7 burpees
14 toes to bar
21 double unders

3) After Party 

Superset:
Back Rack Lunges: 3x5/5 (heavier than last week)

Pallof Press: 3x12/12

Friday 5/31/19

61268273_436833737049567_7841813080731287552_n.jpg

1) Muscle up strength progressions 

Beginner/Intermediate: Ring Pull Down + Transition
6x5
Rest 2-3 min btwn  sets

Advanced: Muscle Up + 1s
EMOM 10 Minutes: 2 Reps
*After completing a muscle up, perform an additional ring dip.

2) 3 sets:

10 DB Bench

10/10 hammer curls

3) 2 rounds for quality: 

2 rounds for quality:

10 strict toes to bar

:30 dead hang (adv: UB T2B and don't drop off bar before hangs)

20 GHD sit ups

:30 hollow hold on GHD (adv: 1 min)

20 hip extenstions

:30 superman hold on GHD (adv: 1 min)