WORKOUT OF THE DAY

Thursday, 11 July 2019

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Part A
Intensity:
In 15 minutes:
For time:
30/20 ring muscle ups + 1 ring dip

Consistency:
EMOM 15
Min 1: 10 ring row – feet elevated on box
Min 2: 10/6 strict ring dip
Min 3: 2 low ring muscle up transitions OR Rest.

Mechanics:
EMOM 15:
Min 1: 10 ring row (body as close to parallel as possible)
Min 2: 12 pushups or 5 ring dips
Min 3: REST

Part B
Intensity:
33-27-21
DB Front Squat 50/35 (2 dumbbells)
Calorie Row

Cap: 12 minutes

Consistency:
33-27-21
DB Front Squat 35/25 (2 dumbbells)
Calorie Row

Cap: 12 minutes

Mechanics:
33-27-21
DB Front Squat 25/15 (2 dumbbells)
Calorie Row

Cap: 12 minutes

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We had great success with our last few gymnastics pulling cycles, so we’re going to try and tackle the rings. We’re looking forward to seeing people get their first ring muscle ups during this block. However, as it may not be everyone’s goal, we’ll continue to keep the EMOMs for those of you who may not be working towards a ring muscle-up. Expect practice time over the upcoming weeks. For those of you who have ring muscle-ups, welcome to the wonderful world of +1’s. This is going to rock your world.

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Circuit Fit (630a/630p/730p)
800m Run
75 Box Jump Overs
30 TTB
40 Push Ups
30 TTB
75 Box Jump Overs
800m Run