General (4:00)
:30 jump rope
:30 spiderman
:30 banded pass through
:30 air squat
2 rounds
________
Specific (8:00)
10 single unders
10 big jump single unders
3 big jump single unders + 1 double under (3-5 sets)
1:00 double under practice or attempts
_______
:10 hollow hold
5 controlled abmat sit ups
5 arm swinging abmat sit ups
______
5 medball front squat
5 medball thruster
5-10 wallball practice reps
(15:00 RMU practice)
- Ring support
- Ring dip
- Low kneeling ring muscle up
- Ring row muscle up
- Banded ring muscle up practice (– YouTube)
- Jumping ring muscle up practice
- Ring swings
- Ring muscle up attempts/practice
“A Basic Nightmare”
RXConditioning (18:00)
30 Wallball (20/14lb.) (10/9ft.)
90 Double under
45 Abmat Sit up
9 Ring muscle up
3 rounds for time.
Goal: Sub 15:00
Cap: 18:00
Intermediate
30 Wallball (14/10lb.) (10/9ft.)
60 Double under or 90 single under
45 Abmat sit up
9 low kneeling ring muscle up
3 rounds for time.
Baseline
15 Wallball (6lb. or lower) (custom target)
30 Single under or plate hops
20 Banded assisted sit up
9 Ring or DB push up/dip + 9 ring row
3 rounds for time.
For Time
100 push up
Its time to start moving those push up numbers up. be aggressive and try to finish this under 5 min!
(10:00)
Iso lunge
3x :20 each leg
*load DB’s in each hand, the goal is hip crease below top of knee without back knee touching the ground.
+
3x 12 standing landmine Russian twist
Rest as needed.
3:00 Easy Bike
10 Fire hydrant; each leg (– YouTube)
10 Quadruped kick back (each leg) (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
Today we get after some high level conditioning with some high level skills! The goal is to push the limits of your skills while balancing the capacity of your physical limitations of your more simple means of fitness. This means that if you are too out of breath from wallballs to be focused on double unders and do them well, then you should have gone slower on wallballs. Same with ring muscle ups coming after sit ups. If ring muscle ups are something you can do but not in the volume presented, then keep the rx’d movement but scale down reps. If you are still learning the ring muscle up or are completely new to it, that is why we leave plenty of time today to learn, refine, practice. If you are a vet and have mastered the ring muscle up, perhaps you have the audacity to conclude the class’s skill work session with a max set and go for a PR prior to the reps that await you in the workout?
Murph Prep- As we end April and go into May the volume will get higher, with a nice taper down as we approach Murph, Remember this is completely optioal and it can be done, before, after, or simply as the Work out of the day, Feel free to scale down as needed. Remember something is better than nothing.