Thursday, July 19, 2018


10:00 Muscle Up Practice
1) Strict ring muscle up
2) Stronger arc/hollow by holding a towel between your feet
3) Reverse ring muscle ups
4) Transition work on the floor or with bands
5) Pulling from the floor, going through transition, into a ring stability hold
6) Plank with hands on low rings to increase ring stability

20:00 on the clock
:30 work/:30 Rest
Even: Max Rep Burpee Box Jumps (24/20)
Odd: Max Cals on Rower

*There are 2 scores today: max cals and max burpee box jumps
*Compare to 7-21-16

A Tip For Today
Thirty seconds of work?  That's it?  I can sprint this all day long.  Well, yes and no.  You want to remember that even though you get a thirty second break, you are still going to be working for ten minutes on two movements that are very hip driven and breathing intense.  Settle in on a strong pace that you can hold across all rounds.