1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s + Hip Halo Warm Up-into-3 sets:1:00 Assault Bike5 Front Squats (empty bar)5 Shoulder Press (empty bar)5 Scap Pull Ups5 Ring Rows (1 sec pause at the top)2. Workout Prep1 set:5/4 Calorie Assault Bike (workout pace)3 Thrusters (focus on breathing)2 Strict Pull-ups
Green Eggs and Ham
Freedom (RX'd)16:00 AMRAP30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)20 Thrusters (45/35)10 Strict Pull-Ups(KG conv: Thrusters 20/15)
Independence16:00 AMRAP25/20 Calorie Assault Bike (OR 21/16 Calorie Echo)20 Thrusters (35/25)8 Strict Pull-Ups(KG conv: Thrusters 15/11)
Liberty16:00 AMRAP20/15 Calorie Assault Bike (OR 16/12 Calorie Echo)10 Dumbbell Thrusters (light)5 Jumping Pull-Ups or Ring Rows
Week 1: Ring Muscle-up ProgressionAdvanced:5 sets:30 seconds Top of Ring Dip Hold- rest 1 minute between sets -Intermediate:5 sets:20-30 seconds Top of Ring Dip Hold- rest 1 minute between sets -Beginner:5 sets:20-30 seconds Top of Ring Dip Hold (Toes on the ground)- rest 1 minute between sets -* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.