Ring Push-Up Fitness Workout #198

Day 1/56

CONDITIONING: 
EMOM, 8 Minutes
Weighted Pull-Ups*

During the first minute, do max UB (unbroken) pull-ups with no weight. Add weight in consecutive rounds by holding a dumbbell between your feet. Every minute, on the minute add weight with a target of your original, UB round.

Then;
EMOM, 5 Minutes:
5 Strict Press (95/65)

INTENSITY:
5 Rounds for Time of:
5 Ring Push-Ups
10 Toes-to-Bar
15 Sandbag Squats (60/40)*

*Take a sandbag and sling it over your shoulder or across your back - do squats. If you don't have a sandbag, use a bumper plate.

RESET:
Up to 400m Overhead Carry (45/25 bumper)*

*Just hold the bumper over your head and walk as far as you can without dropping it/putting it down.

Friday Funday Fitness Workout #177

Day 82/112

FRIDAY FUN DAY!
3 Rounds of:
Max Effort Pull-Ups
Rest 20s

Rest 1 minute, then; Max Effort
Chin-above-the-bar Hang

Rest 1 minute, then; Max Effort
Straight-arm Bar Hang

Rest 3 minutes

Overhead Squat:
Max Effort at 75% 1RM
Rest 60s
Max Effort at 85% 1RM
Rest 60s
Attempt 100% 1RM

Rest 3 minutes

Then;
Max Effort in the following complex
3 Snatch Balance, 1 Overhead Squat @ 65% Overhead Squat 1 RM

INTENSITY:
AMRAP - 20 Minutes
100 Air Squats
100 DU
75 Sit-Ups
75 Push-Ups
50 Wall-Balls (20/14)
50 Burpees
25 Pull-Ups
25 Toes-to-Bars

RESET:
2 Rounds of:
12 Supermans
10 Sandbag Over-the-Back
2 Tire Flips

5k Running Fitness Workout #132

Day 12/112

INTENSITY:
Run 5k
(13 Laps)
-or-
2.4k Sandbag Run
(6 Laps)

RESET:
10,9,8,7....1 Reps of:
KB Press
Toes-to-Bar