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 …