ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x KB Swings (24/16)
10 x Hollow Rocks
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.
“The Dirty Bittles”
Complete the following for time against an 16:00 time cap
10 x Handstand Push-ups
20 x Box Jumps (24/20”)
30 x Slamball (40/20)
40 x Wallball (20/14lbs)
50 x ‘American’ KB Swings (24/16)
60 x GHD Sit-ups
Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x DB Strict Press. Hustle, freaks.
Post times to comments.
Muscle Ups: IV – sets of kipping pull-ups and red banded ring dips
The Dirty Bittles: Cap + 45 reps/19:42 to complete full workout (Rx except for 20# DB strict presses)
Muscle-ups: I. attempted.
“The Dirty Bittles”: 19:20 Rx.
“Muscle Ups” II
“The Dirty Bittles”: 16:35
HSPU w/2Abmats for 8 + 2 Abmats + 10# Plate for 2
24″ box; 20 # WB; 30# Slam Ball & 16kg KB
Muscle-Ups: III w/ Red-purpley band
“The Dirty Bittles”: 15:23 (1 Ab Mat HSPU)