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

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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