Posts Tagged ‘Ring Dips’


Strength:  (3x max reps)
Chinups
Ring Dips
Jumping Air Squats
Bicycles
Glute Hamstring Raises

Conditioning:
30 minute Easy Run, Bike, or Row

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Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row


Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row

Friday: 092019

Posted: September 19, 2019 in MetCon
Tags: , , , ,

8 RFT:

400m Run
8 Chinup
8 Ring Dip
8 Explosive Step-Up (24”/20” Box)

(Recover to 75% before each run)

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For Time:

400m Run
Complex (x5)
400m Run
Complex (x5)
400m Run
Complex (x5)
400m Run

(Recover to 75% before each run)

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Complex:
5 Pullup
5 Ring Dip
10 Jumping Air Squat


For Time:

1600m Run
Complex: (10 rounds)
5 Pullup
5 Ring Dip
10 Alternating Split Lunge
1600m Run

(Recover to 75% before each run)

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For time:

1mile Run

10 rounds:
5 Chinup
5 Ring Dip
5 Box Jump (30/24″)

1mile Run

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