UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. POSE Run Technique
II. 2-3 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x Ring Rows
9 x Hindu Push-ups (2ct)
III. Mobility
Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Post training to comments.
“Residual Variation”
3 Rounds for time of
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball (40/20lbs)
Post scores to comments.
Skill Development
I. Core Complex:
Complete for quality
30 x Strict Toes-2-Bar (or Rings)
40 x Russian Twists (20L/20R)
1:00 x Plank
II. Mobility
“Muscle-Ups”: II, close enough
“Residual Variation”: 20:09 Rx
Muscle ups: III.
“Residual Variation”: 14:34 Rx.
Muscle Ups: IV (Red banded pullups and blue banded dips)
Residual Variation: 20:47 Rx
Muscle Up Transitions: Red Band and box
“Residual Variation”: 15:50 Rx’d