Tuesday L2

Warm-Up:

2 Rounds

20 Wall Facing Shoulder Taps

10 Toes to Rings

5 Strict Ring Dips

 

Skill:

Legless Rope Climb

6 x 1

New Set Every 1:00

Legless up and Down

Elite: Wear a weight vest

Quarters: Legless Up Regular down

 

Metcon:

10 Minutes

As Many Reps As Possible

5 Ring Muscle-ups

30′ Handstand Walk (15′ Segments)

 

Elite: 7 Ring Muscle-ups, 45′ Handstand Walk

Semis: RX

Quarters:3/1 Ring Muscle-up, 15′ Handstand Walk

 

Stimulus Check:

Looking to keep the majority of the ring muscle-ups unbroken. Pick a handstand distance you can confidently keep 1/2 of it unbroken every time.

 

Opptionial Additonal Work

Only do additional training if you’re able to recover for next training session. Consistency before additional workloads, (5 Class workouts > 3 class workouts + 

additional work

 

Banded Strict Press

9 x 3 @ 45% + 25% 

New Set Every 1:00

FAST!

Band Reference

Orange= 1Rm<145

Red= 1Rm=145-200

Blue=1Rm= 200-280

 

Weigted Strict Dips

4 x 8

Rest 1:00-1:30 Between

 

Behind the kneck Lat Pull-down

4 x 12

Rest 1:00 Between

 

Freestanding Handstand Hold

For Time:

1:30 Hold in a 4’x4′ Square

Last week here can anyone go unbroken?

 

For Time:

21-15-9

Deficit Handstand Push-ups (4″/2″)

Calorie Ski Er