Ring Support

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

Tuesday, March 27, 2018

Skill: Every Minute on The Minute for 9 Minutes of:
Minute 1 Ring Support (:30-:45)
Minute 2 Bar Hang (:50)
Minute 3- Supermans X 25-30 Reps

Workout: Every Minute of The Minute for 20 Minutes of:
Minute 1 15 Slam Balls (30,20)
Minute 2 10-15 Toes to Bar
Minute 3 20,16 Calories on Airdyne
Minute 4 10 Plyo Push Ups (45,25)

Tuesday, November 14, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the
NUMBER of reps in set 3.
:20 Hollow Hold after each Deadlift Set

Workout: Every minute on the minute for 15 minutes
Station 1: Box Push (135/95)
Station 2: 10 Power Snatch (95/65)
Station 3: 20 Hollow Body Flutter Kicks

Accessory: Arch Rocks X 100
Ring Support Holds in Hollow
6 Sets of :15 Seconds
Mobility / Smash
Reverse Hyper X 20
Scap Smash X 1:00/1:00
Pec Smash X 1:00/1:00

Saturday, November 12, 2016

Workout: Teams of 2
As Many Rounds As Possible in 20 Minutes of:

Partner 1 –
10 Burpees
10 Overhead Kettlebell Lunges (53,35)
10 Toes to Bar
10 Goblet Squats (53,35)

Partner 2 –
Holds a Plank, Ring Support, or Handstand

Wednesday, May 18, 2016

Strength: Unbroken Power Snatch, climbing:
5-5-5 reps

Workout: 4 Rounds for time of:
10 Power Snatches (135,95)
10 Toes to Bar
10 Front Squats (135,95)

Rest 3 minutes

Accessory:
Accumulate 2 minutes in a Ring Support Hold + 3×5 False Grip Pull ups

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Keep up the great work CFSC!!