It’s about creating an environment where everyone can be their best selves.
– Gregg Popovich
Warm Up:
EMOM 5:
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | burpee + max-effort jump and reach
Specific Warm-Up:
1 set:
3 muscle-ups
3 devils press (working weight)
WOD:
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
Intermediate:
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips
7 devil’s presses (25/35 lb)
– Use two dumbbells.
Beginner:
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devil’s presses (10/15 lb)
– Use two dumbbells.
Home Workout:
AMRAP 10:
7 bent-over dumbbell rows
7 push-ups
7 devils presses (35/50 lb)
– Use two DBs.
Movement scaling options:
Muscle up: Reps, jumping muscle-ups, low-ring transitions
Devils press: Load, range-of-motion
Cool down:
1:00 banded shoulder stretch/arm