Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Ring Muscle-up Strength & Skills
Versus a 12:00 clock work through the following ladder of reps/timed hold (L-sit); cap the volume and continue completing that run on the ladder as needed to ensure the pace and tempo of the reps and volume allow for QUALITY movement.
Muscle-up
I. Ring Muscle-ups x 1-2-3…(+1 rep per round)
*Strict or Kipping
II. Scaled Ring Muscle-ups x 1-2-3…(+1 rep per round)
*Bands/Jump to transition
III. Low Rings Pull through Transition to Dip x 1-2-3…(+1 rep per round)
IV. Pull+Push Movement x 1-2-3…(+1 rep per round)
*Example: Ring Row & Static Dips
Core
I. L-sit x (5sec-10sec-15sec…(+5 seconds per round)
II. Hollow Rocks x 5-10-15… (+5 reps per round)
Post scores to comments.
“Marketing”
For time
Run 800m
Then…
5 Rounds
vs. 10 minute cap from completion of the run
12 x Sumo Deadlift High Pull (95/65lbs)
12 x Ring Dips
12 x Toes-to-Bar / 21 x V-ups
Notes: Substituting 1000m Row will be an option as needed. Scaling, Rx+ booby traps and points of performance will be covered during the whiteboard brief.
Post scores to comments.