Happy Birthday Coach Samy!
ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
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.
“Pemdas”
Complete 4 rounds, each individually timed with 1:00 rest between rounds.
12 x Renegade Rows
24 x GHD Sit-ups
48 x Double unders
Post times to comments.
Skill Development
For quality
3 x 15 Back Extensions
“MUs” : 5 sets of 3
“Pemdas”: 4:05/4:33/5:34/6:30 (40# DBs/GHD/SUs x 3)
Happy Birthday, Samy