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Posts Tagged ‘Ring Push Up’

Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

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Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

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Tuesday 04.10.18

Warm-Up

A) 4 Rounds:

250m Row
5 Kipping Pull Up
10 GHD Sit Up

* Sub row with 200m run
* Sub GHD with Sit-Up

* Rest 60 sec between sections A and B

B) 15-12-9:

Hand Release Push-Up
Wall Ball 20lb/14lb

Strength

Bench Press

A) 3 sets x 5 reps @ 70% of 1 Rep Max or +5 lbs previous session) Program weight increases from week 1
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

– Rest 90 sec between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Workout

For Time

10-9-8-7-6-5-4-3-2-1 of:

Strict Pull-Up
Strict Handstand Push-Up
Ring Push-Ups

– 35 Double-Unders between each round

Workout Tip

Rings around 6 inches off ground. Feet on ground.

Beginners – use a band for strict pull ups or do ring rows. Sub Kettlebell Swings for your Handstand Push-Up, Regular Push-Ups, 50 Single Jumps.

Advanced- weighted pull-ups.

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