A – 15min Ring Muscle Up Practice Drills and skills
(For those proficient at RMU, practice strict)
B.
25min AMRAP
50/40 Cal Row
40 Shoulder to Over Head @ 50/35
30 Pull Ups
20 pistols (1= both legs)
10 Ring Muscle Ups/Attempts/Ring Dips
A. E3MOM 4×8 Bench Press
You can see your last Bench Press results on the link below.
B.
For Time:
Buy In: 100 Double Unders
30-20-10
Snatch @ 40/30kg
Toes to Bar
Buy Out: 100 Double Unders
A. E3MOM 4×10 Deadlift @ 60-70%
B. 20 Minute AMRAP:
In Pairs – I Go You Go Relay –
12 Kettlebell Swings @ 32/24kg
12 Over Box Jumps @ 24/20″
12/9 Calorie Row
A. E3MOM 5×4 Back Squats @ 82.5%
B.
3 Rounds For Time:
400m Run
12 Squat Cleans @ 60/40kg
12 Over Bar Burpees
18min time cap
Weight Vest Workouts
Replicating increased body weight is a brilliant way of adding intensity to your workout and helping you to appreciate your actual body weight. Having experienced being both a heavier and more moderate weight athlete I can honestly say I found nothing physically harder and psychologically difficult than running distance carrying an excess tyre. […]
A. 12mins to find a
2rep Power Snatch (not tng)
For time:
2 rounds of:
10 snatches, 70/45
12 burpees
Then, 2 rounds of:
10 snatches, 50/30
12 burpees
Time cap: 9 minutes
5 rounds for time
20 OH Alternating Lunges 24/16
10 HSPU
10min Rest
For Time:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
35min total time cap
A.
E3MOM for 15mins
3x Front Squat @85-87.5%
B.
50/40 cal Air Bike
50 Thrusters 50/35
50 T2B
16min cap
4 rounds
In a 8min window complete:
20/14cal Row
20 Wall Balls 9/7
20 Down Ups
200m Run
*note down times for each round. If you finish within the 8mins, rest until the next round starts.