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June and July Skill Work

8
Jun

June and July Skill Work

On to the next block of skill work!

We saw huge improvement through the April/May skill work and we are going to continue with similar themes in different variations. There are three blocks that you will see weekly and two more that you will see every other week during the next few months. And, of course, we will have scaled options for you. Go get it!

WEEKLY

Muscle Up, Pull-up, Dip 

2 sets of: 

1-5 bar muscle-ups

Or

1-5 kipping pull-ups

Or

10-sec. flexed arm hang

Then,

4 sets of:

5 strict chest-to-bar pull-ups

5 ring dips

HSPU, Pistols, TTB

4 sets of:

5 strict handstand push-ups

3/side pistols

5 strict toes-to-bars

Then,

1 set: Max-reps kipping toes-to-bars

L-Sit

5-min. EMOM:

Max-time L-sit hold

BIMONTHLY

Rope Climb

5-min. EMOM:

1 legless rope climb

1-arm Dumbbell Overhead Squat

10-min. alternating EMOM:

a. 5/side 1-arm DB overhead squats

b. Max-distance handstand walk or max-time freestanding handstand hold