13.1.2020
3 Rounds for time:
1min Sandbag hold (85/55kg)
17 Chest to bar pull ups
17 Power snatches (40/28kg)
Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold
14.1.2020
10min AMRAP:
11 Burpees over the bar
8 Thrusters (50/35kg)
5 Ring muscle ups
Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold
15.1.2020
12min ladder:
3,6,9,12…Toes to bar
2,4,6,8…Overhead squats (50/35kg)
1,2,3,4…Strict HSPU
Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold
16.1.2020
10 Rounds for time:
25 Double unders
10 Wall balls (20/14lb)
Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip
17.1.2020
For time:
21-15-9
Rowing calories
Hang power clean (50/35kg)
9-15-21
Bike calories
Power jerks (50/35kg)
Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip
18.1.2020
Buddy “Angie”, but worse:
For time, in pairs:
100 Pull ups
100 HSPU
100 GHD sit ups
100 Pistol squats
Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip
19.1.2020
3 Rounds for time:
20 Russian swings (40/28kg)
15m left arm + 15m right arm suitcase carry (40/28kg)
15 Kipping ring dips
Homework (before or after class)
3 x 12 Ring row
No extra ring dips today
