12/29/16

28
Dec

12/29/16

Thursday

Skill
Life & Fitness
Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

Metcon
Life & Fitness
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips or push ups
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″) or Dumbbell Weighted Box Step-Overs
Rest 90 seconds

Accessory

A. Close-Grip Standing Barbell Curl
12, 10, 8 reps

B. Incline Dumbbell Curl
12, 10, 8, 6 reps

C. Weighted dips
3 sets x 5

D. Diamond Push ups
12, 10, 8 reps

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