Feb 16, 2022
Skill
Perform 2 sets of
Then perform 3-4 Sets of:
- # Ring Muscle Up
or
- 3-5 Swinging Horizontal Ring Row
or
- 5 Ring Swings
or
- 3-5 Swinging Ring Pull Up
Notes
The skill portion of our ring muscle up day begins with 2 sets of 10 ring swings. Once you have completed that, you will perform 3 sets of another skill of your choice.
Ring Swings Focus on creating a tight hollow and arch. Keep pressure back on the rings in your hollow and forward on the rings in your arch.
If you have ring muscle ups, pick a number that allows you to maintain good positions and perform 3-4 sets.
Swinging Horizontal Ring Row If you have a good ring swing and want to learn to generate power to bring you up and over the rings, this is a good drill. Use the momentum as you swing from your arch to your hollow, pop the hip but maintain full body tension, and pull the rings towards your hips.
Swinging Ring Pull Up If you want to practice a fun drill that helps you understand the rhythm of the swing and how to maintain body tension, this is a good drill.
Strength
2-3 Sets
- 3-5 Hanging Turnover Drill or :15 False Grip High Pull Hold
- 3-5 Ring Dips or Stationary Dips @ 2111
- 2-3/arm Mixed Grip Chin Up or Ring Row @3011
Notes
Part 2 of today’s muscle up work is 2-3 sets of 3 different exercises. Take 8-10 minutes to rotate through the 2 rounds at an easy pace.
Hanging Turnover Drill Move slow and controlled through these reps. This can be adjusted by keeping your feet on the ground and self-spotting. If you want to simply work on the strength required to do a deep pull up with a false grip, you can work the False Grip High Pull Hold.
If you can maintain the tempo for all reps of a stationary dip, advance to the ring dips. Otherwise, you can use band assistance or self-spot the stationary dips.
Mixed Grip Chin Up This can be performed as a chin up or as a ring row. Rotate one hand from pronated to supinated as you pull. Hold the top for :01 and control the lower for :03.
Conditioning
Complete as many rounds as possible in 10:00:
- 2 Wall Walks
- 4 Pull Ups
- 6 Dumbbell Push Press
- 36 Double Unders
Notes
Today’s workout is 10-minutes of wall walks, pull ups, push press, and double unders. Your score is the number of rounds and reps completed in 10-minutes.
The wall walks should take no longer than :30 to complete. Adjust the target height or number of reps as needed.
Aim to complete the pull ups in 1 set throughout the workout. Substitute banded pull ups, jumping pull ups or ring rows as needed.
Use a light-moderate weight for the dumbbell push press so that you can maintain unbroken sets of 6 throughout the workout.
The double unders should take no more than :25 to complete. Adjust the number of reps or substitute single unders.
Feb 15, 2022
Strength
Deadlift
Notes
Today is deadlift day. You will take 4-6 warm up sets to build to a weight that you can manage for 3 sets of 6. The first set should leave you feeling like you could have done a few more reps. Use that weight for all 3 sets and take 2-3 minutes rest between sets. Aim to use about 3-5% more weight than last week.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
Every 6:00 for 3 rounds:
- 10 Dumbbell Snatch
- 12-15 Calories
- 10 Hang Power Cleans
- 12-15 Calories
Notes
Today’s workout is 3 rounds of dumbbell snatch, hang power cleans, and calories. You will start a new round every 6-minutes. Your score is the sum total time from all rounds.
Use a heavy dumbbell for today’s workout. Challenge yourself. It is only 3 sets of 10.
Use a moderate-heavy weight on the barbell. The goal is to complete the 10 reps in 1 challenging set each round.
The calories should never take longer than 1-minute to complete. Adjust the target number accordingly.
Feb 14, 2022
Strength
3 Sets
- 6-8 Neutral Grip Dumbbell Bench Press @ 31X0
- 10-12 Barbell Wrist Curls
- 8-10/side Seated Dumbbell External Rotation
- 8-10 Dumbbell Maltese Press
Notes
Today we are focusing on upper body strength and mobility. You will alternate between four exercises for 3 working sets.
Neutral Grip Dumbbell Bench Press The neutral grip will keep the elbows tracking a little closer to the body. Perform each rep with a :03 lower, :01 pause at the bottom, and no pause between reps. Get all 10 reps at the tempo before considering adding weight.
Barbell Wrist Curls Move slow and controlled through this range of motion.
Seated External Rotation Don’t let the elbow move. Focus on just rotating from the shoulder.
Dumbbell Maltese Press Keep the arms straight throughout each rep. Let your shoulders extend as far down as your range of motion allows. Stretch it out. Stay light at first exposure to this movement and build in weight as long you can show good control.
Conditioning
With a partner, one person working at a time, complete for time:
- 10 Rope Climbs
- 20 Sandbag over the Shoulder
- 60-80 Calories
- 20 Sandbag over the Shoulder
- 10 Rope Climbs
20:00 time cap
Notes
Our workout today is a partner workout. One person will be working at a time throughout the workout. Your score is the time to complete the prescribed work or the number of reps completed under the 20-minute cap.
The rope climbs should take no longer than 3:00 to complete. You may adjust the number of reps, target height, or substitute rope lowers or hanging knee raises. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
Use a moderate-heavy sandbag that will allow you and your partner to alternate every rep at a smooth pace. Be sure that you are standing tall when the sandbag passes over your shoulder.
Aim to complete the calories in no more than 4-minutes. Adjust the target number accordingly. If you are on a bike, switch often to keep the pace up. Transitions take a little bit longer on a rower, so it would not make sense to switch as often.
Feb 13, 2022
Strength
3 Sets
- 6-8/side Kickstand Romanian Deadlifts @ 3011
- 5/side GHD Arch Swivels
- 3-4/side Internal rotation lift offs from shin box
Notes
Today is a lower body strength and mobility day. You will rotate through three exercises for 3 working sets. Take your time moving through each exercise.
Kickstand Romanian Deadlift Focus on hinging at the hips and feel a stretch in the hamstring of your front leg. The back leg is simply planted for balance. Move through as long a range of motion as your hamstrings allow. Get all 6 reps at the tempo of :03 lower, :01 up, :01 pause between reps. If your tempo is perfect for all 6 reps, add weight.
GHD Arch Swivels Place your upper quads on the pads. Your body should be parallel to the ground. Keep the legs, butt, and belly tight. Unlike the video, you should rotate slow and controlled.
Internal rotation lift offs from shin box Keep the knees and hips at a 90 degree angle. If you cannot lift the foot off the ground, lean farther forward. Hold the top for :01 each rep.
Conditioning
Complete as many rounds as possible in 8:00
- 3-6-9-12…Front Squat
- 1-2-3-4… Bar Muscle Up
Rest 2:00
Complete as many rounds as possible in 8:00
3-6-9-12…
- Wall Balls
- Burpees over the bar
Notes
Today’s workout is two 8-minute intervals. During the first interval you will complete 3 front squats, 1 bar muscle up, 6 front squats, 2 bar muscle ups, 9 and 3, and so on. Then you will rest 2-minutes before working through 3 wall balls, 3 burpees, 6 wall balls, 6 burpees, 9 and 9, and so on… Your score is the sum total number of reps from both intervals.
The front squat weight should be light. You want to be able to complete at least the round of 12 in 1 set.
If you do not have bar muscle ups, substitute any pull up variation.
Choose a wall ball weight that allows you to get through the round of 15 unbroken.
If you cannot maintain a pace of at least 10 burpees per minute, consider adjust the rep scheme to 2-4-6-8…
Feb 11, 2022
Conditioning
Working in a team of 3, complete 5 rounds for time:
- 400m Run (together)
- 30-40 Calorie Row or Bike on two machines
- 30 Squat Clean Thrusters
30:00 time cap
Notes
Today’s workout is 5 rounds of running, calories, and squat clean thrusters. Everyone will begin by running 400m together. When all athletes are inside, your team will accumulate 30-40 calories on two rowers or bikes. Once both monitors read 30-40 calories, your team will work through 30 squat clean thrusters with one athlete working at a time. Your score is the time to complete 5 rounds.
The runs should take no longer than 2:30. Adjust the distance accordingly.
The calories should not take longer than 2-minutes to complete. You may rotate as often as you need.
Use a moderate weight barbell. Rotating in sets of 3-5 reps would be a good strategy.
