Tag Archives: Ring Dips

Friday – 101317

Erin doing a great exercise to get better at ring dips.

Gymnastics EMOM
16 min EMOM
Odd min- AMRAP ring dips
Even min- 2 box jumps (push height)
*Scale to ring pushups

Workout of the Day
16 min AMRAP
8 pullups
16 standing OH plate lunge (45/25)
40 double unders

Post your scores to the Whiteboard.

Tuesday – 082917

Valentz a.k.a. snappy_patchy is still on point with that camera. Big Mike knocking out dubs no problem even with lifters on.

EMOM
12 min EMOM
Odd min- AMRAP ring dips
Even min- 5 box jumps (push height)

Score is total ring dips

If you can’t do ring dips, you will establish a walk out distance with a plate under your feet doing ring push-ups.  That way you walk the rings out the same distance every round.  Those box jumps should be higher than box jumps you do in a workout.

Workout of the Day
100 double under buy in
Then
25-20-15-10-5
Pullups
Power snatch (75/53)
*20 min cap

Post your scores to the Whiteboard.

Monday – 072417

Chase’s back is feeling good! He tackled those 315 lb deadlifts in last Tuesday’s workout no problem.

Strength/Skill
Let’s practice our handstand push-ups! If you have handstand push-ups and can kip well, go for a 3 “rep max depth” handstand push-up. THIS MUST BE STRICT! If you can’t do that strict, work on your strict handstand push-ups by doing an EMOM. Go do a deeper deficit by stacking plates. Use a measuring tape to see how deep you went.

Workout of the Day
27-21-15-9 reps for time of:
Squat cleans (95/63)
Ring dips
Toes-to-bar

This workout is capped at 25 minutes.  If you can’t do ring dips, you will do push-ups.  If you can do dips, but can’t handle that volume, pick a different descending rep scheme that results in less reps.  Same goes for the toes-to-bar.

Post your scores to the Whiteboard.

Tuesday – 052317

Cody PR’ing his deadlift last week at 385 lbs. Please ignore the giant pink Gorilla in the room. . .

Skill/Stamina
5 rounds:
In 90 seconds,
Perform 20 wall-balls at a challenging but unbroken weight.
AMRAP double-unders in remaining time.
Rest 90 seconds

Score will be wall ball weight used, and how many double-unders done.  If you can’t do double-unders, you will do lateral hops over the barbell similar to what we did last week as the scale.

Workout of the Day
AMRAP in 12 minutes:
10 back squats (185/133)
10 ring dips

If you can’t do ring dips, you will do ring push-ups instead.

Post your scores to the Whiteboard.

Monday – 041017

Chris a.k.a. Crispy from the morning classes, earning his weekend since 2012.  Thank you Chris!

Warm-up/Injury Prevention
Run 800 meters, then 3 rounds NOT for time:
15 PVC shoulder dislocates
8 Pull-up retractions
8 Goblet mobility squats
6 push-ups on kettle bells with a 3 second pause in the bottom (good stretch)

Spend 2 or 3 minutes performing front rack mobilization.

Workout of the Day
27-21-15-9
Ring dips
Chest-to-bar pull-ups
Front squats (165/113)

This workout is capped at 25 minutes. If you can’t do ring dips, you will do hand release push-ups instead. If you can do pull-ups/ring dips but that volume is too much, stick with the movement but cut the reps down.

Post your scores to the Whiteboard.