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11/01/24 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality:

10 Hollow Rocks + 10 Arch Rocks

8/8 Single Arm Ring Rows


Gymnastics Skills and Drills / Demo

Spend 10:00-15:00 minutes


Gymnastics Skill / Stamina Development

Ring Muscle-Ups

4 minute EMOM

4 reps

Rest 2:00 minutes


4 minute EMOM

3 reps


Rest 2:00 minutes


4 minute EMOM

2 reps


Option B) 

3 Sets

4:00 minute EMOM

2 Banded Ring Muscle-Ups

Rest 2:00 minutes between sets


Option C)

3 Sets

4:00 minute EMOM

5 Pull-Ups + 5 Ring Dips

Rest 2:00 minutes between sets


Option D)

3 Sets

4:00 minute EMOM

5 Ring Rows + 5 Ring Push-Ups or Push-Ups

Rest 2:00 minutes between sets


Conditioning

"Comet"

3 Sets, For Max Reps

2:00 minute AMRAP

20 Toe to Bar

-Max Dual DB Bench Press 22.5/15kg


Rest 1:00 minute between sets


PRVN Shoulder Mobility


Optional Accessories 

4 Sets, For Quality

30 Second Seated Ski Erg , Damper @ 8/7, (High Effort 8/10 RPE)

Rest as needed between sets



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