Monday, January 7th
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups
+
Strict RMU Transitions
*Drill Suggestions…
False Grip Ring Row
False Grip Kipping
Jumping False Grip Transition
Kipping Hips to Ring
(No Measure)
WORKOUT
“ANNIE-UP”
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups*
*GHD Optional
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups
https://vimeo.com/672565517/1103dfab6a
Tuesday, February 8th
STRENGTH
2×3
1×3
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement. Week 6 of 8
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
35/28 Cal Bike
25 Box Jumps (24/20)
10 Overhead Squats or Front Squats (165/115)|(115/75)
(Score is Time)
https://vimeo.com/672565336/daa29e78e7
Wednesday, February 9th
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 15 Burpee Over Bar
MIN 2 – Max Hang Power Cleans (135/95)|(95/65)
MIN 3 – 1:00 Front Rack Hold*
MIN 4 – Rest
*Accumulate as much time as possible in the Front Rack.
(Score is Reps of Cleans)
POST-WORKOUT STRENGTH
3 SETS FOR REPS
Max Strict Knees to Elbow or Strict Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Total Reps)
https://vimeo.com/672565121/2f7344a1d2
Thursday, February 10th
WORKOUT
“OPEN 17.4”
AMRAP x 13 MINUTES
55 Deadlifts (225/155)|(155/105)
55 Wall Balls (20/14)|(14/10)
55 Cal Row
55 Handstand Push-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/672564818/172a87015c
Friday, February 11th
STRENGTH
ON A 25:00 RUNNING CLOCK…
1.) Build to a Heavy 5-Rep Bench Press
(Score is Weight)
-Rest Quickly Before Part 2-
2.) Max Bench Press (@ 75% of Part A)*
*Must be unbroken. Once the barbell is not moving, the set is complete.
(Score is Reps)
WORKOUT
FOR TIME
21-15-9-15-21
Alt. Jumping Lunges* Hand Release Push-Ups *L+R = 1-Rep (Score is Time
