Thursday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 Bicycle sit ups
:10 Rest
:20 Scorpions
1 set:
:30 doorway stretch/arm
20 arm circles forward
20 arm circles backward
20 arms across body hugs
1 set:
10 push-up to down dog
200-m run
1set:
10 up-downs
200-m run
1 set:
10 hand release push-ups
200-m run
Warm-up
RING DIP PROGRESSION AND REVIEW: 3-5 reps
Ring support hold
Bottom of ring hold
Jumping ring dip
Strict ring dip practice
Ring support hold
Bottom of ring hold
Jumping ring dip
Strict ring dip practice
Gymnastics
Metcon (AMRAP – Reps)
EMOM 7:
3 muscle-ups
Or
Scaling options:
3 muscle-ups with bands
1) Jumping muscle-up
2) Low ring transition drills
3) Strict chin over bar or chest-to-bar pull-ups
4) Strict muscle-up (scale up)
3 muscle-ups
Or
Scaling options:
3 muscle-ups with bands
1) Jumping muscle-up
2) Low ring transition drills
3) Strict chin over bar or chest-to-bar pull-ups
4) Strict muscle-up (scale up)
Metcon
Metcon (Time)
RX 18:00
5 rounds for time:
15 strict ring dips
300-m run
5 rounds for time:
15 strict ring dips
300-m run
INTERMEDIATE
5 rounds for time:
15 banded ring dips
300-m run
BEGINNER
5 rounds for time:
15 bench dips
300-m run
Cool Down
Accumulate:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses
Complete dips in 5 sets or less.
Significant work with ring dip strength and stamina, building to our monthly focus workout of "Amanda".
Manage upper-body fatigue from start to finish. Expect ring dips to get challenging and for a drop to smaller sets to keep pushing forward.