Monday
Warm-up
Warm-up
1 ROUND
50 Singles
10 Scap Push-ups
10 Scap Pull-ups
50 Singles
50 Singles
10 Scap Push-ups
10 Scap Pull-ups
50 Singles
Into…
2 ROUNDS
20 Hollow Rocks
10/10 Marching Glute Bridges
10 Windshield Wipers
Into…
1 ROUNDS
15 Supinated Band Pull-Aparts
10 Pass-throughs
*Optional Cooldown (Post Workout Recovery)
5:00 Foam Roll Lats + Calves
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups + Strict RMU Transitions
Practice Ring Muscle-Ups + Strict RMU Transitions
*Drill Suggestions…
False Grip Ring Row
False Grip Kipping
Jumping False Grip Transition
Kipping Hips to Ring
(No Measure)
Workout
“ANNIE-UP” (Time)
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups*
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups*
*GHD Optional
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Lats + Calves
5:00 Foam Roll Lats + Calves
(No Measure)
