Tuesday 6/26

Warm-up Tabata-Hollow Hold/Arch Hold(4 minutes total)

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HS Hold x :20 seconds

Ring Row x 10

Banded Tricep Ext x 15

x 2 sets

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Shoulder Retraction x 10

Kipping Swing x 10

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Muscle up Review Strength Today we are going to spend 10 minutes to "play around" with muscle ups.


Work on ring swings, assisted muscle ups, transitions.


For those that need strict work:


A1. Strict Pull-up; 3 x 8-10 reps, Rest 30 Seconds, 30X1 Tempo

A2. Strict Ring Dips; 3 x 8-10 reps, Rest 60 Seconds, 30X1 Tempo B: L-Sit (3 x 15-20 Seconds, Rest 60 Seconds) Metcon (Distance) Every 2 Minutes x 3 Sets:

1 - 300/250m Row @ 90% Effort

2 - 30 Wall Ball Shots, 20/14

3 - Max Distance Handstand Walk in 60 Seconds Extra Work A. Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1) * try to increase from last week Snatch Grip Push Press Overhead Squat #workoutoftheday