Muscle-Up Drills

10-15 minutes of ring muscle-up drills
*False grip ring rows, transitions, jumping MUs, etc

If you have ring muscle-ups:
Test max reps

A Nice, Easy 24 Minutes For Friday

3 Rounds, 8:00 Clock:
100 Meter Farmer Carry Buy-in

AMRAP w/Remaining Time of:
10 Box Jumps (24/20)
10 Push-ups
10 Mountain Climbers (L+R=1)
*Farmer carry weight is athlete’s choice
*Rest 2:00 between rounds, score separately and start from the top after buy-in

6 Rounds With My Buddy

6 Rounds For Time:
15 Kettlebell Facing Burpees
20 Goblet Squats (50/35)
20 Kettlebell Swings
10 V-ups

*KB is your buddy
*KB facing burpee – same as barbell, but jumping over KB instead

Park Strength Set

4 Superset:
20 Bulgarian Split Squats (10R+10L)
10 Bench Dips

5 Rounds O’ Movin’

5 Rounds For Time:
200 Meter Run
8 Toes-to-Bar
15 Burpees
8 Toes-to-Bar
*18 Minute Time Cap

Yay More Intervals!

10 Rounds, 3:00 Clock:
100 Meter Single Arm Waiter Carry (35/25lb kb) (50R+50L)
10 Power Cleans (95/65)
*Rest remainder of 3:00
*Score is total reps – 200 possible

Rx+ (50/35), (135/95)

Deadlift 5-5-3-3

Deadlift for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 82.5%

Ellen

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

A Fun/Rough Interval Day – Yay!

10 Rounds, 3:00 Clock:
100 Meter Farmer Carry
10 Front Rack Lunges (95/65)
*Rest remainder of 3:00

*Carry weight is athlete’s choice.
*Score is total reps – 200 possible (carry=10)
Rx+ Lunge Barbell @135/95

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