Thursday 200918

Muscle-Up OR Chest To Bar + Handstand Walk Skill Work

Muscle-Up: 

-Level 1: Hollow Rock Ring Row, 5x(3+1)x5 

-Level 2: Hollow Rock Muscle-Up-to-Sit, 5x(3+1)x5 

-Level 3: Muscle-Up with Heel Tuck, 5x1-3, emphasize sharp heel tuck at top as seen in video 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Ring Row, 5x5, pausing at chest 

-Level 2: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 3: Strict + Kipping Chest-to-Bar, 5x(1+1)x5 

AND 

Handstand Walk: 

-Level 1: Cartwheel, 5x5 

-Level 2: Handstand Bailout, 5x5 

-Level 3: Controlled Wall Reach, 5x5 

TIMECAP: 20:00 


4 Rounds For Time:

15 Pullups

50 Double Unders

TIMECAP: 10:00

GEAR: 3


Extra Work: Prehab Circuit 4

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) Squat Flow 

c) Kettlebell Flow, left 

d) Kettlebell Flow, right

Tuesday 180918

Gymnastics Skill Work:

Handstand Pushup:

-Level 1: Straddle Handstand Pushup, 5x5

-Level 2: Box L-Headstand Pushup, 5x5

-Level 3: Strict + Kipping Handstand Pushup, 5x(1+1)x5

Pistol:

-Level 1: Lateral Squat, 5x5/side

-Level 2: Shrimp Squat, 5x5/side

-Level 3: Pistol Negative, 5 sets of 3/side with a 0:10 eccentric on each rep

TIMECAP: 20:00


For Time:

800m Run

50/40 Pushups

100 Air Squats

800m Run

TIMECAP: 18:00

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) 6 Single Arm Kettlebell Overhead Press + 25' Single Arm Overhead Carry, right

c) 6 Single Arm Kettlebell Overhead Press + 25' Single Arm Overhead Carry, left

d) 10 Banded Monster Walk/side

Wednesday 120918

Muscle-Up OR Chest To Bar + Handstand Walk Skill Work

Muscle-Up: 

-Level 1: Hollow Rock Ring Row, 5x(3+1)x5 

-Level 2: Hollow Rock Muscle-Up-to-Sit, 5x(3+1)x5 

-Level 3: Muscle-Up with Heel Tuck, 5x1-3, emphasize sharp heel tuck at top as seen in video 

OR 

Chest-to-Bar Pullup: 

-Level 1: Ring Row, 5x5, pausing at chest 

-Level 2: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 3: Strict + Kipping Chest-to-Bar, 5x(1+1)x5 

AND 

Handstand Walk: 

-Level 1: Cartwheel, 5x5 

-Level 2: Handstand Bailout, 5x5 

-Level 3: Controlled Wall Reach, 5x5 

TIMECAP: 20:00 


21-15-9 For Time: 

Toes-to-Bar 

Ring Dip 

TIMECAP: 10:00 

GEAR: 2 


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) 6 Single Arm Kettlebell Overhead Press + 25' Single Arm Overhead Carry, right 

c) 6 Single Arm Kettlebell Overhead Press + 25' Single Arm Overhead Carry, left 

d) 10 Banded Monster Walk/side