Skills practice today to continue refining ring muscle up work. Remember that this time is here so you can PROGRESS from where you are. Don’t just go through drills mindlessly, consider “what can help me here?” or “what gets me closer to doing 1 rep, or going from 3 to 4 at once, etc.” In our methodology of fitness, practice is very important, just like in all aspects of life. Training to grow bigger muscles, more endurance in those muscles matters greatly, but “practice” is often what sets apart the fittest on earth from the rest of the world.
30 Jumping jacks
30 Seal jacks
10 Spider-Man + twist
10 Scorpion
_________
20-30 single unders
10 Air Squat
5 Ring Row
5 Push Up or bench dip
2 rounds
_________
20 single under or double under
5 Medball front squat + press overhead
3 Ring Row + Ring Dip or Push Up
3 rounds
10:00 skill development/ refinement of ring muscle ups
– low ring muscle up practice
– Jumping ring muscle up practice
– Ring row muscle up (harder transition than kneeling muscle up)
– High ring attempts (after skills on low rings)
– Multiple rep practice for those who have them!
RXConditioning:
7:00 AMRAP
75 Wallball (20/14lb.) (10/9ft.)
150 Double Under
Max reps Ring muscle Ups
4:00 REST
7:00 AMRAP
15 Ring muscle Up
150 Double Under
Max reps Wallball (20/14lb.) (10/9ft.)
Intermediate:
7:00 AMRAP
75 Wallball (14/10lb.) (10/9ft.)
200 Single Under
Max reps jumping or low ring muscle up (if lacking skill)
Max reps ring row + ring dip (3/3) (if lacking strength)
4:00 REST
7:00 AMRAP
30 Ring Row/30 ring dip or push up
200 Single under
Max reps Wallball (14/10.) (10/9ft.)
Baseline:
7:00 AMRAP
50 Wallball or WB thruster (10/6lb.) (8ft.)
100 Single under/50 plate hops
Max reps ring row/kneeling push up (3/3)
4:00 REST
7:00 AMRAP
30 ring row + 30 kneeling push up
100 single under/50 plate hops
Max reps Wallball or WB thruster (10/6lb.) (8ft.)
3:00-5:00 bike or row to flush legs
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy Run
20 Cossack Slide Link: Cossack slide
10 Inch worm
5:00 Easy Bike
30 Hollow Rock
30 Kneeling banded twist each side Kneeling Band Oblique Twist
5:00 easy Ski or Row
30 Banded face pull
30 Banded Row
2 rounds for quality
