Monday 23rd - Sunday 29th May 2022

Monday 23rd – Sunday 29th May 2022

 

Session 1 

 

Strict Ring Muscle up Practice and progressions

 

Kipping ring swing progressions

 

EMOM 10

2-3 strict ring muscle ups ( Scale as necessary/ jumping RMU, Banded etc)

 

Strength

 

4 sets:

8 Strict T2B

10 kipping T2B

 

4 sets:

10 – 20 Diamond press ups

8 – 10 Chin ups

 

Conditioning

 

10 RFT:

10 Down ups

10 Press ups

15 Air squats

 

Time cap: 8 mins

 

Session 2

 

Complete 4 rounds:

3 strict wall walks (nose to wall, do not touch stomach or legs)

8 press ups @30×1

10 single leg v-sits

15 Snow angels

 

Seated DB Z press

4 x 6 (AHAFA) rest 90-2mins

 

EMOM 15

  1. 20-30 second ring support hold
  2. 30 seconds max ring dips (if cant do in 2 sets, scale to ring push up)
  3. 30 seconds max effort push ups
  4. 30 seconds max effort ring rows

REST

 

TABATA – Hollow rocks

            (8 rounds: 20:10)