January 27, 2020

Monday 012720

Workout 

SKILL 
ON A 10:00 RUNNING CLOCK...
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure) 

NEW CLASSIC WORKOUT* 
"UPPERCUT"

ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups

Then in the...

January 20, 2020

Monday 012020

Strength/Skill

ON A 7:00 RUNNING CLOCK...

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into...

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

Workout

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

 OP...

January 13, 2020

Monday 011320

Strength/Skill 

3 SETS FOR QUALITY* 
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.



Workout 

"TABATA" 
8 ROUN...

January 6, 2020

Monday 010620

Strength/Skill 

EXTENDED WARM-UP 
3-3-3
Tempo Deadlift (30x1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

Workout 

FOR TIME 
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*

...

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