Wednesday November 6, 2019

RX ATHLETES- Warm Up:

Accumulate 1.5 minute each hanging from the rings:
Neutral
Hollow
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Muscle-Up :

Every 90 seconds for 18 mins, alternating:
A) 2 box assisted strict ring muscle up
B) 6 ring swing, increasing magnitude with each kip, as long as feet and thighs stay together, knees locked.
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Accessories :

6 rounds For Quality:
With a focus on vertical forearm throughout the presses:
3 box dips, 3 pike push ups, 3 pushups. (for box dips, put a box either side, on one behind)
5 bent knee ice cream makers. https://www.youtube.com/watch?v=rFIW5XKq0iI
7/7 kossack squat.
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Ab Endurance :

1:00 on, 2:00 off x 5:
12 GHDSU, 10 single leg Alt V-up, M.E. TTB.
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SCALED ATHLETES- Warm Up 

Accumulate 1.5 minute each hanging from the rings:
Neutral
Hollow
_______________________________
Muscle-Up :

Every 90 seconds for 18 mins, alternating:
A) 2 box assisted strict ring muscle up
B) 6 ring swing, increasing magnitude with each kip, as long as feet and thighs stay together, knees locked.
_________________________________________
Accessories :

6 rounds For Quality:
With a focus on vertical forearm throughout the presses:
3 box dips, 3 pike push ups, 3 pushups. (for box dips, put a box either side, on one behind)
5 bent knee ice cream makers. https://www.youtube.com/watch?v=rFIW5XKq0iI
7/7 kossack squat.
_________________________________________________________________________
Ab Endurance  :

3 rounds:
2 V-up, 6 single leg v-up, 12 hollow body flutter kicks, 6 single leg V-up, 2 V-up.
1 min rest.
Scale V-up to tuck up.

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