Monday April 24th
Warm Up:
2 rounds
10 kips
10 ring rows
10 ring dips
2 rounds
10 kips
10 ring rows
10 ring dips
Skill:
Ring MU
10 min practice
EMOM 12 min
1-2 Ring MUs (with bands)
Workout:
Half Mary
10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
All Week Homework:
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×5 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10×3 wall walks
10 min work on HS walking
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×5 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10×3 wall walks
10 min work on HS walking
Wednesday April 26th
Warm Up:
2 rounds
10 GHD sit-ups
2 rounds
10 GHD sit-ups
1:00 HS hold
20 jumping air squats
Skill: Toes 2 Bar
Accumulate 1 min L-sit hold in 2 min
Then…
6 min EMOM
8-10 T2B
6 min EMOM
8-10 T2B
Workout:
Diane
21-15-9
Deadlifts (155)
HSPU
CrossFit Havoc 