FITNESS
A. 5 sets:
10-30s support in bottom of ring push-up
-Rest as needed
Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.
B. 7 min handstand practice
Training notes:
•Wall climbs, kicking up against the wall, wall-facing handstand holds, shoulder taps, etc.
C. 2 rounds:
1 min assault bike/row @ 80%
1 min AMRAP push-ups, hand-release
-Rest 1 min
1 min burpees, no push-up
1 min AMRAP vertical ring rows
-Rest 1 min
1 min air squats
1 min AMRAP DB hang power cleans
-Rest 1 min
Training notes:
•Modify movements so that you are able to get at least a handful of reps on each AMRAP. It’s ok for this to be tough, but shouldn’t be impossible.
Record reps completed in each AMRAP.
PERFORMANCE
A. 5 sets:
10-30s support in bottom of ring dip
-Rest as needed
Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.
B. 7 min ring muscle-up practice
Training notes:
•Transition drills, false grip, non-false grip, stringing reps together, dip kip variations, strict ring muscle-ups…
C. 2 rounds:
1 min assault bike/row @ 80%
1 min AMRAP strict handstand push-ups
-Rest 1 min
1 min double-unders
1 min AMRAP ring muscle-ups
-Rest 1 min
1 min air squats
1 min AMRAP strict pull-ups
-Rest 1 min
Training notes:
•Modify movements so that you are able to get at least a handful of reps on each AMRAP. It’s ok for this to be tough, but shouldn’t be impossible.
Record reps completed in each AMRAP.
