Ring Rows

Friday 5/18

CrossFit:  3 sets of: Back Squat x 4-6 reps (increasing each set between 50-60%) rest 45 seconds Ring Rows x 8-12 reps rest 45 seconds Walking Lunges with DB x 20 steps (total) with a light load Longevity: A) Row Mechanics B) 1000m with rate changes every 100m 22-26-22-26-22 QuickFit: Death by: 1 50′ shuttle

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Monday 5/14

CrossFit: A) 3 sets of: Goblet Squat x 10 reps rest 45 seconds Theraband Face Pulls x 15 reps rest 45 seconds Russian KB Swings x 20 reps rest 45 seconds Strict Ring Rows x 10 reps rest 45 seconds B) Four sets of max reps of air squats against a 2-min clock (8 min

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Friday

We are in our NEW location at 340 S. Walker Street! CF: Four sets for quality of: Goblet Squats x 8-10 reps Ring rows x 8-10 reps Side Planks x 30-45 seconds each side B. Alternating EMOM x 10 min: Odd: Double under practice Even: easy pace assault bike

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Tuesday

A. Three sets of: Back Squat x 4-6 reps (increasing each set between 60-80%) Rest 45 seconds Ring Rows x 8-12 reps (band pull aparts for those doing level 1 in part B) Rest 45 seconds Walking Lunges with Dumbbells x 20 steps (total) B. Complete as many rounds and reps as possible in 10

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Thursday

A. Three sets of: Back Squat x 8 reps @ 40-50-60% Rest 60 seconds Ring Rows x 8 reps (elevate feet if possible) Rest 60 seconds seated Dumbbell Press x 8 reps Rest 60 secondsB. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings   C. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar

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Thursday

Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 –Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)

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