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01.03.2016

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fullsizerender-72ANNOUNCEMENTS
-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.

Samy Daghir

5 thoughts on “01.03.2016”

  1. 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)

    Reply
  2. “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

    Reply

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