(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

1/13/16

Fitness & Performance

A.

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Here’s a good video on Candlestick rolls and Candlestick roll to HSPU position:
https://www.youtube.com/watch?v=K2-6F–8wJU
Here are a few variations to work with when working those MU progressions.
https://www.youtube.com/watch?v=IWevfH8QL3w

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time – we’ll do these on the paralettes.

B.

Against a 3 minute running clock, complete:

400 Meter Run or Row

Wall Ball Shots x Max reps (20/14)

Rest 3 minutes

Repeat for a total of three sets.

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