Thursday, July 19, 2012

A. Back Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one, then down 15 to 30 lbs x 2 reps x 3 sets

B. 1 minute AMRAP Static Muscle-Ups
     30 sec rest
     1 minute Double Unders
     30 sec rest
     1 minute bridge push-ups
     rest 3 minutes
     5 sets

No MU? AMRAP Transitions
NO Chin-up or Pull-up? Do Ring Rows (set up your parameters before you start).
1 or 2 chin-ups but not ready for MU? AMRAP chin-ups in 1 min.


No Double Under? Single Unders

No Bridge Push-up? bridge push-ups with feet elevated.
Can't push yourself into a bridge without a spotter? Regular push-ups.

C. ONLY for those who couldn't get into a bridge without assistance.
2 reps x 3 sets with assistance.

C. The rest of you: 5 x elegant gymnastics pose x 3 sets