FITNESS
A. 10 min support on rings/ring dip skill work
Training notes:
•Work on feeling comfortable controlling the rings in a variety of different contexts. Work isometric holds in support and at the bottom of the range of motion.
@ 0:00
For time:
30 (hu)manmakers (tough weight)
•10 minute cap.
@ 15:00
5 min AMRAP:
Assault bike/row calories
Training notes:
•Choose a weight that is challenging but that you have a shot of finishing ideally in ~7 minutes for manmakers.
•Compare to week of 18.12.31
Record time for manmakers and score for 5 min AMRAP of calories.
PERFORMANCE
A. 10 min ring muscle-up skill work
Training notes:
•If you’re already comfortable with ring muscle-ups, work on switching back and forth between uprises and muscle-ups
@ 0:00
For time:
30 ring muscle-ups
•10 minute cap.
@ 15:00
5 min AMRAP:
Assault bike/row calories
Training notes:
•If you don’t have ring muscle-ups, pick either 50 strict pull-ups or 50 strict ring dips for time. Scale the movements appropriately so that 50 reps is challenging but potentially doable within a 10 minute timeframe.
•Compare to week of 18.12.31
Record time for muscle-ups and score for 5 min AMRAP of calories.
