05/13/2023 Saturday’s Workout

WARMUP

250/200m Row
10 Step-Ups
10 Med Ball Ground to Overhead
10 Ring Rows

Into…

2 ROUNDS
250/200m Row
5/5 Single Leg Step-Up
10 Med Ball Front Squats
10 Med Ball Push Press
10 False Grip Ring Rows

SKILL

ON A 8:00 RUNNING CLOCK…
Practice Banded Low Ring Strict Muscle-Ups*
OR Low Ring Transitions

*Focus on fast sit-through on rings & a slow negative.

(No Measure)

Week 7 of 9 Strict Gymnastics

WORKOUT

“ON A MOTHER LEVEL”

FOR TIME
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row

*Hold WB any way above waist.

(Score is Time)

PARTNER OPTION

IN TEAMS OF 2…

AMRAP x 20 MINUTES*
1000/800m Row
80 Wall Balls (20/14)
60 Wall Ball Step-Ups (24/20)*
30 Ring or Bar Muscle-Ups

*Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 – :45 Glute Bridge Hold on Rower
MIN 2 – :25/:25 Couch Stretch against Box or Wall
MIN 3 – :45 Foam Roll

(No Measure)