Tuesday Dec 21

Muscle ups and Dips

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

10 Hollow Hold Banded Pull Over

10 Wall Slide

5 Ring Row

5 Slow Push Ups

Strength

5 Sets

3 Ring/Bar Muscle up

3 Ring Dips

Workout

AMRAP 14 min

3-6-9-12-15-Etc…

Push ups

Cal Row/Ski

RX+

Push ups on rings

RX

Push ups

SC

Banded Push Ups

Fit

Push ups on knees 

Goal: Upper Push/Pull Strength Endurance

Extras

Accessory Work

3 Sets

5 + 5 + 5

M + T + Y

Movement Conditioning

EMOM 18 Min

Min 1: 12 Cal Ski

Min 2: 8 GHD

Min 3: 4 Sandbag Over Shoulder @ Heavy

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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