Thursday November 1, 2018

Thursday November 1, 2018

Events & Announcements
Thursday November 22 – 8am, 9am & 10am Classes Only


Workout of the Day

Warm Up
8 Minutes of Partner Rowling
Partner A – Row at 20 s/m
Partner B – HS Hold

*If you land exactly 100m – Coach performs 3 burpees
**Athlete performs 1 Burpee every meter over/under 100

Skills & Drills
Muscle Up

Movement Prep
5 False Grip Ring Rows
5 Row to Dip Transition
5 Ring Dips w/ 2s pause at top and bottom
5 Jumping Ring Muscle Ups
5 Kipping Ring to Hips

Then…GET A MUSCLE UP!

DB Step Up

Movement Prep
6 Alternating BW Step Ups
6 Alternating Step Ups (workout weight)

Scaling Options
(25/15)(20/10)

Training
6 Sets
5 Ring Muscle Ups
15 DB Step Ups (35/25); (24’/20′)
200m Run
-rest 2 min-

Score = Total Time Including Rest