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
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …