21. Mai 2025
Mai
21
SQUAT MOBILITY
1 ROUND
10 Air Squats
10/10 Lunges
10/10 Cossack Squats
10/10 Curtsy Lunges
2 ROUNDS
10 Elbow Punches
5 Front Squats
10 Box Jumps → High Box Jumps
10 Up-Downs → Burpees
5 Push-Ups
:30 Hollow Hold
10 Box Jumps (30/24)
10 Front Squats (95/65)
10 Burpees
(Score is Time)
KG BB: (42.5/30)
10 Box Jumps (24/20)
10 Front Squats (65/45)
10 Burpees
(Score is Time)
KG BB: (30/20)
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MUSCLE-UP SKILLS
EMOM x 5 MINUTES
1 Ring Kip Swing
+
1 Kip + Hip Pop
+
1 Hips to Rings
EMOM x 12 MINUTES
1 Ring Muscle-Up*
*If unable to complete a Ring Muscle-Up make 1 Attempt.
-Rest As Needed-
(No Measure)
Build to a Heavy 2-Rep Back Squat
(Score is Weight)