Ring dips

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Wednesday, March 14, 2018

Strength: Every Minute on the Minute for 10 Minutes:
Odd – 8-10 Ring Dips
Even – 5 Deadlifts @ 70% of 1 Rep Max

Workout: For Time:
50 Wallballs (20,14)
1000 Meter Bike Erg
15 Dumbbell Deadlifts (50,35)
15 Dumbbell Thrusters (50,35)
750 Meter Bike Erg
12 Dumbbell Deadlift
12 Dumbbell Thrusters
500 Meter Bike Erg
9 Dumbbell Deadlift
9 Dumbbell Thrusters
*Rest exactly 2 minutes then:
50 V-ups

Tuesday, October 10, 2017

Strength: Deadlift:
Set 1-10 reps @ 50% of 6 Rep Max
Set 2-6 reps @ 75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: As Many Rounds as Possible in 12 minutes of:
(15,10) Calorie Airdyne
16 Power Snatch (75,55)
18 Toes to Bar

Accessory: Accumulate 35 Ring Dips
and Accumulate 50 GHD Sit Ups or Ab Mat Sit Ups

Saturday, September 30, 2017

Workout: 3 Rounds of:

As Many Rounds as Possible in 4 minutes of:
Run 400m
15 Ring Dips
Max Close Grip Bench Press (95,65) or Dumbbell Skull Crushers

Rest 2 minutes

As Many Rounds as Possible in 4 minutes of:
200m Farmers Carry (50,35)  (RX+ Heavier!)
14 One-arm Alternating Dumbbell Power Snatches (same weight as Farmer Carry)
Max Toes to Bar

Rest 2 minutes

As Many Rounds as Possible in 4 minutes of:
Run 400m
10 Lateral Over the Bar Burpees
Max Barbell Curls (45,35)

Rest 2 minutes

 

Wednesday, July 12, 2017

Strength:
Weighted Pull-ups – 4 x 2
Ring Dips – 3 x 8

Workout: As many rounds as possible in 10 minutes of:
10 Kettlebell Swings (53,35)
10 Handstand Push-Ups

Accessory: Accumulate 3 minutes in a Dumbbell Front Rack Hold
(100,70)