Thursday Oct 28

Skill - Ring Muscle Ups

Warm Up

Mobility

  • Quads
  • Lats
  • Hips

-into-

7-5-3

DB Thrusters

Ring Pull ups/Rig Row

Push up to Down Dog

Skill

12 min Running Clock

 

Ring Muscle up progression

5 x 3 + 2

Snap Back Pull https://youtu.be/1ZY8zB143pw 

+

Box transition https://youtu.be/kQVOD7wPIns

Workout

RX+

Every 7 Min for 21 Min

15 Thrusters 50/35

20 T2B

25 Front Rack Lunges 50/35

15 HSPU

RX

Every 7 Min for 21 Min

15 Thrusters 40/30

20 T2B

25 Front Rack Lunges 40/30

15 HSPU

SC 

Every 7 Min for 21 Min

10 Thrusters 30/20

15 T2B/Knees to Elbows

20 Front Rack Lunges 30/20

10 1 x AbMat HSPU

FIT

Every 7 Min for 21 Min

10 Thrusters 25/15

15 V-Ups or Tuck Ups

20 Front Rack Lunges 25/15

10 2 x AbMat HSPU or Box HSPU or DB Press

Extras

Gymnastics

EMOM 12 Min

Min 1: 8-12 HSPU

Min 2: 2-4 Ring MU

Engine Building

Every 3 Min for 12 Min

100 Double Unders

20 Box Step Ups 24/20 with 1 DB @ 22.5/15Kg

Accessory Work

2 x 15 Banded Ext Rotations

2 x 15 Clams

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