WARM UP
MOBILITY ROUND
10 Groiners
10 Boot Strappers
10 Good Mornings
:30 Deadhang
1 ROUND
40 Line Hops (20 Lateral, 20 Forwards and Backwards)
10/10 DB Deadlifts
10 Scap Pull Ups
:15 Top of Ring Support
Into…
2 ROUNDS
8 Box Jumps
5/5 DB Hang High Pulls →5/5 DB Snatches
10 Supinated Scap Pull Ups→10 Ring Rows or 3-5 Strict Pull Ups
:15 Bottom of Ring Support
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups
WORKOUT
3 ROUNDS FOR TIME
14 Box Jumps (30/24)
14/14 Single Arm DB Snatches (50/35)
7 Ring Muscle-Ups
(Score is Time)
EXTRA CREDIT
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) 3 SETS
10/10 Single Arm DB Seated Strict Press
-Rest :30-
12-15 DB Lateral Raises
(Score is Weight on DBs)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
15-20 Banded Lat Pushdowns
-Rest :30-
5-7 Pull-Up Negatives @ :03-:05*
*Use a band for assistace if needed
-Rest as Needed b/t Sets-
(No Measure)