RMSDF

"Jason Scaled" Dips for Muscle ups

For time:

100 squats

5 dips or ring dips

75 squats

10 dips

50 squats

15 dips

25 squats

20 dips

Warm up--- Coaches pick

KB snatches 6,5,4,3,2,1 left and right working towards max each set

Bring on the bucket!

KB swings

Sumo High pulls

Jumps over 3 to 5 kick shields

Push ups

Ball slams/ pick ball up and jump up with the ball over your head

each exercise is performed for one minute each  for 4 rds clock does not stop between stations

Cloudy Monday's Suck!

25 Burpees

50 Jumping jacks

5 pull ups

5 rds

or

25 inverted burpees

25 pull ups

25 burpees

5 rds

n worko

Open work out Castle Rock 10am-12

Pick a workout you didn't do this week.

warm up 400m run

1 minute front bridge

1 minute side bridge left & right side (2min total)

1 minute  crunches

1 minute "jackknifes" on swiss ball

1 minute back bridge

5 rounds

Jump squat 125 reps

jump lunges 125 rep

want to make it harder? do it with KB's or a medicine ball. 

  1 mile run

50 reverse crunches

1 mile run

50 sit ups

Tara finishes a tuff one!

Kb Windmills 10 reps left 10 reps right

turkish get ups 10 left 10 right

complete as many rds as you can in 20 minutes

Every Minute on the Minute for 30 minutes 1 push up 1 KB front squat

Each minute add 1 rep to each exercise. example on minute 15 you should do 15 reps of pushups and 15 reps of front squats.

Go heavy on the front squat. You may want to do some of the pushups with a clap at the top in the beginning or do them from the rings, paralletes or  have your feet elevated. 

Joe, Rich & Michelle grind out renagade rows