Tuesday Feb 22

Ring chin ups and dips

Warm Up

2 Sets

1 min on the C2

30 Sec Prone to Plank

30 Sec rotating scorpion

 

Mobility

 

  • Ball in Pec
  • Couch Stretch

 

Ring Prep

 

2 Sets

6 Ring beat Swings

6 Hips to Rings

Strength

EMOM 10 min

 

5 Strict Chin Ups

+

5 Ring Dips

Workout

RX

4 x 3 min AMRAP

 

6 Power Clean 60/ 40Kg

4 Deadlift 60/40 Kg

2 Wall Walks

 

Rest 1 min between AMRAP

Continue where you left off

Goal: Strength and endurance

RX+

6 Power Clean 80/ 55Kg

4 Deadlift 80/55 Kg

2 Wall Walks or 10m HS Walk

SC

6 Power Clean 40/ 30Kg

4 Deadlift 40/30 Kg

1-2 Wall Walks

Fit

6 Power Clean 30/ 20Kg

4 Deadlift 30/20 Kg 1-2 Wall Walks or 10m HS Walk

Extras

Conditioning

4 Rounds

20m Sled Push

15/12 Cal Echo

20m Sled Push

Rest 3 min

 

Accessory

Sorrenson hold DB Row

4 x 12

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