Monday, September 6, 2021

BUILT PROGRAM

Skill + Skill

Ring Dip Skill work

3 Sets: 2s - 5s Ring Support Hold

2 Sets: 2 - 3 Support Holds + Negatives

2 Sets: 2 - 4 Ring Dips

HSPU Skill work

20s HS Hold

3 - 5 Negatives (with focus on hitting the 'Tripod' position)

3 Reps of Head->Butt->Knees

1 Set of 3 - 6 Kipping HSPU or Coaches scale

Conditioning

Gymnastic Pressing RE-TEST

"The Grind Side"

AMRAP 16

Climb the ladder

2 HSPU OR DB Push Press + 2 Reps / Round

8 Box Jump-overs (24/20)

2 Ring Dips OR Push-ups + 2 Reps / Round

*Add 2 reps to HSPU and Dip each round, do not add reps to the box jump overs

Target: If you know your score from July 26, then try and beat it.

Otherwise target = round of 10 HSPU/Dips, up to Round of 16