11/01/24 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality:

10 Hollow Rocks + 10 Arch Rocks

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

8/8 Single Arm Ring Rows

:15 second Ring Support Hold

Gymnastics Skills and Drills / Demo

Spend 10:00-15:00 minutes

Kipping Ring Muscle-Up Progression

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

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories 

4 Sets, For Quality

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

10-15 Tall Kneeling Straight Arm Banded Lat Pull-Down

10-12 Parallette Push-Ups

Rest as needed between sets