Tuesday

CLASS PROGRAM

- Ring Muscle Up warm up

—3 rounds

5 ring kips

1 Strict Ring pullup  

5 ring rows

3 low ring turn overs

10 second top ring support

 

— 3 rounds

3 step up + ring mount + hip to ring

5 free standing hand stand hold attempts

10 plank shoulder taps

 

A.) Strict Press

-One Rep Max

 

B.)  11 min cap

 

for time :

 

12 ring muscle ups

40’ Hand Stand Walk

9 Ring muscle ups

40’ Hand Stand Walk

6 Ring Muscle ups

40’ Hand Stand Walk

 

RX+ : for any break in any of movements during workout (mu + HS walk) , immediately complete 3 burpees 

RX : Rip it. 

INT : Bar muscle ups

scaled : C2B / HS walk attempts

Mod : pullups / HS walk attempts or bear crawl  

 

———————— 

 

C.) strength

 

split jerk

7x3 @ 65-75%

 

5 rounds

5 Bench press @ 60-70%

5 barbell row @ roughly same weight as Bench.

 

5 rounds

3-6 parallels HSPU

3 heavy strict weighted chin ups

 

D.) gymnastics  

6 rounds

Every 3 mins hit a set

1+2 : 4” defecit Strict HSPU

3+4 : Strict HSPU

5+6 : 1 pad Strict HSPU

 

E.) 3 rounds - for effort

 

30 cal Air Dyne

30 Ring rows

30 push-ups  

 

IMG_3909.JPG