08/09/16: New Fundamentals Tonight @ 8:15PM

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Today’s Workout: – Last completed 08/17/15

  • Skill – Bar Muscle Up Progressions – If you have strict pull ups and string ring dips, we want you working on your bar muscles up progressions.  Otherwise we want you to accumulate a total of 30 Strict Pull Ups and 30 Strict Ring Dips.  Attempt sets of 3-5 reps so choose band assistance accordingly.
  • Conditioning – AMRAP18 – “Hip-nosis”
    • 15 Calorie Row
    • 15 Box Jumps (Sx = 20″/18″ – Rx = 24″/20″)
    • 5 Bar Muscle Ups (Sx = 10 Ring Rows / 10 Hand Release Push Ups)
  • Finisher – 6 x :20 on / :15 off Hollow Hold
Lauren looking strong on her deadlifts
Lauren looking strong on her deadlifts