Workout of the Day
EMOM 10
1) Max HS Hold or 2 Wall Walks
2) max Ring Support hold
Working on isometric (static) shoulder strength today, overhead and below. The name of the game is Active Shoulders! Actively press into the floor on the handstands, while squeezing your butt and feet together. Work on getting your feet off the wall.
The ring support hold will likely be shorter…this is challenging. Focus on keeping the elbows locked and the thumbs turned to straight ahead. Scale to boxes to eliminate the instability of the rings.
Movements:
—
AMRAP 5
20 KB Swings (53/35)
10 Pull Ups
rest 2 min
AMRAP 5
40 Double Unders
20 KB Swings
rest 2 min
AMRAP 5
10 Pull Ups
40 Double Unders
This workout is technically a triplet, broken into three couplets of five minutes each. Five minutes is going to feel like a long time with these movements. This is really going to work your “engine” as each of these exercises leaves little room to catch your breath. Stay focused and try to stop as little as possible…you get 2 min breaks.
Scale the pull ups to something that lets you keep moving. Jumping pull ups and ring rows are good options.
Movements:
Jump Rope (Double Unders) | Kettlebell Swing | Pull-up (Kipping)
—