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RING MUSCLE-UP
Gymnastics Skill: Ring Muscle-Up Progression

CONDITIONING “LA-Z-BOY”
For Time
4 Rounds
50ft (15m) Single Arm Dumb…

WEIGHTLIFTING SPLIT JERK
Every 2:00 x 6 Sets
3 Split Jerk
Start at 75% and build to a heavy 3-rep max across the six sets.

Athle…

CONDITIONING- “INCONCEIVABLE”
Every 4:00 x 5 Sets
20/15 Push-Ups
100ft (30m) Kettlebell Farmers Carry
20 GHD Sit-Ups or 20 V-ups
…

EDNA’S MEMBER OF THE MONTH WOD!
AMRAP 30 | With a Partner
300m Row
30 Thrusters (95/65)
400m Row
40 Overhead Squats (135/95)
500m …

STRENGTH BENCH PRESS
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 …

CONDITIONING “BUTTERCUP”
20:00 AMRAP
12 Wall Balls
10m (30ft) Suitcase Walking Lunge (switch hands at 5m, 15ft)
8 Toes to Bar

Wal…

WEIGHTLIFTING: POWER SNATCH
Every 2:00 x 5 Sets:
2 x (Snatch Grip Deadlift + Low Hang Power Snatch)
Rest 10 sec b/t reps

Starting…

GYMNASTICS CONDITIONING “AS YOU WISH”
5 Sets: 3:00 AMRAP / 1:30 Rest
20/14 Calorie Echo Bike
AMRAP in Remaining Time
5/4 Strict Pu…

MARATHON MONDAY

5 Rounds for Time
4 Squat Clean and Jerks (185/135)
15 Chest to Bar Pull Ups
13 Lateral Burpees over the Bar

Imm…

STRENGTH -STRICT PRESS
Every 2:00 x 5 Sets
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 4 Reps

Starting @ 55% …