attwpbMay 3, 20211 min readTuesday 5.4.21“If you want something you have never had, you must be willing to do something you have never done.”Pre-Class:5:00 Jumping Rope/Double Unders PracticeWarm Up:3 Rounds:10 Muscle Up Transitions on Rings10 Donkey Kicks to Handstands10 Assisted Pistols Each SideEMOM 20:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 20 Alternating Reverse Lunges with KBs/DBsMinute 3 – 15 Box Jump-Overs (24″/20″)Minute 4 – 30-Second Front Leaning Rest on Rings
“If you want something you have never had, you must be willing to do something you have never done.”Pre-Class:5:00 Jumping Rope/Double Unders PracticeWarm Up:3 Rounds:10 Muscle Up Transitions on Rings10 Donkey Kicks to Handstands10 Assisted Pistols Each SideEMOM 20:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 20 Alternating Reverse Lunges with KBs/DBsMinute 3 – 15 Box Jump-Overs (24″/20″)Minute 4 – 30-Second Front Leaning Rest on Rings
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a