Get the right things done.
A. Front Squats
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%
B. AMRAP 15
15 Deadlifts @ 275/185
30 Wallball @ 20/14
90 Double Unders
Performance: DL @ 225/155 | WB @ 20/14 | 90 Double Unders
Fitness: DL @ 185/125 | WB @ 14/10 | 90 Single Unders
Fitness Light: DL @ 135/95 | WB @ 14/10 | 90 Single Unders
Bonus
A. Muscle Up practice is best performed before class or in a second session when you are fresh.If you have questions don’t hesitate to ask.
Warm Up – 10 Forward arm circles, 10 backward arm circles, 10 ring rows, 10 push ups, 10 hollow rocks, 10 hanging scap depression, 10 sec top ring support, 10 second bottom ring support
Muscle Up Progression: Week 1 / Session 2:
1 x False Grip Pull Up Hangs 10-30 Seconds
4 x 3 Ring Pull Ups at slow speed (palms face away from you)
4 x 5 Ring Dips (pause at top between reps
5 x 5 Baby muscle ups at slow speed (use the ring thing or stay on the ground)
B. Back Squats – 8@65%, 8@70%, 6@80%, 6@85%
C. 1 Round For Time: 60 GHDSU / 6 Rope Climbs to 15 Ft