Bodyweight skills day!
SKILL:
Muscle Ups (Strict/Kipping AND Bar OR Rings)
OR
Break it into parts and work on...
Kipping Pull Ups (Chest 2 Bar, if possible)
&
Ring Dips (Give kipping a try)
Just mess around and see what you can do!
15-20 minutes depending on class sizes...
WORKOUT:
1 STRICT Muscle Up (Sub: 2 Kipping MUs OR 3 Ring/Bar Dips... Add bands from a pull up bar, if needed... Holds and Negatives are also acceptable)
:20 L-Sit Hold (Hands on Boxes)
:30 PERFECT Pistol Squat HOLD (:15 each leg)
(Don't bottom completely out and use an upright to help, if needed)
(12 minute AMRAP)
POST WOD MOBILITY:
Spend some time on Calves if you came Sunday or knock out some chest rolling & Lat stretching if you didn't come Sunday...
(5-10 minutes)
POST ANY MILESTONES AND TOTAL ROUNDS FOR THE WORKOUT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
1 comment:
Monday:
Weighted strict MUs...
2 reps each
3,5,8,10,15,10,8,5, BW
Tabata Push Ups
12 for 6 rds, 11,10
Tabata Ring Rows
10, then 8s
Tabata L-Sits
15 secs each rd
Tuesday:
Back box squat (18")
195 for 3 set of 5 reps
Power snatch (Didn't feel great)
+
Hang Snatch
95,115,135,145,155,160,165
Calories on the Bike
Hang Power Cleans (135#)
5:01
JVB
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