Thursday 12.15.22

Christmas Party: Saturday Dec 17th @ 6:00pm at the box!

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

AMRAP 4:
8 Burpees to a Plate
8 Plate Ground to Overhead

QUALITY TIME (Min 15-25)

Ring MU Progressions
Ring Support(static hold at top locked out position)
Dip Negative(static hold at bottom of dip)
Dip
Transition Drill through the Rings
Big Swing on Rings, then try to put it all together.
*Not all athletes will make it through all progressions. Scale and work with your coach.

GET FIT (Min 30-55)

AMRAP 25:
100m Single KB Carry 53/35
10/7 Calorie Bike
3 Ring Muscle Ups (OR 4 Bar Muscle Ups OR 6 C2B OR 9 Pullups)
ATHLETES NOTE:
You can carry the KB any way you want during the workout. It could be a Farmer’s hold down by your side,
or set it up on your shoulder and run. If you don’t have Ring MU yet, don’t worry! You can complete BMU, Pull Ups, Dips, or even just Ring Support during the workout!

COMPETITORS EXTRA

30 Min Casual Run
15:00 out and back
Try to match exact distance/pace both ways