Daily Workout 08-09-2019

Daily Workout 08-09-2019

Strength

Every 2 Min x 3

  • Strict Ring Pull ups x 5-8 or Ring Rows x 10-16
  • DB Alternating bent over Rows x 20

Skill

Kipping Pull ups / Bar Muscle up Tekkers 

Grey/ White Zone
Every 75 Seconds x 3
1. Kip Swings x 5

Every 75 Seconds x 3
2. Hip Pop Kipping pull ups x 5

Every 75 Seconds x 3
3. Pull up + Pause at top + Push away from bar x 1-3

Black Zone
Every 75 Seconds x 3
1. Jumping bar Muscle ups from box on high bar x 5

Every 75 Seconds x 3
2. 5 x 3 Double banded muscle up drill

Every 75 Seconds x 3
3. Bar muscle ups x 1-3

Gymnastics Conditioning

4 Min on : 2 Min off x 3
A.

  • Ski x 15/10 cal
  • 8 Ring Muscle ups / Burpee pull up
  • Max Double Unders

B.

  • Bike x15/10 cal
  • 8 Bar Muscle ups/ Burpee pull ups
  • Max Double Unders

C.

  • Row 20/15 cal
  • 8 Burpee Muscle ups/ Burpee pull ups
  • Max Double Unders

Smash it!

Post your times and results in the comments section!

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