Tuesday, May 6
May 5, 2014
Thursday, May 8
May 7, 2014


3 Rounds of
10 arm circles each direction
10 push-ups
5 hanging scap retractions
10 wrist circles/direction
10 supine scorpion
5 dolphin pushups

2 x 1 minute Partner Bully stretch each person

Skill Work – Ring Dips
If you have:
– NO Ring Dips, start at Step 1 and progress as high as possible
– STRICT Ring Dips, start at Step 3, and progress as high as possible
– KIPPING Ring Dips, start at step 4, and progress to step 5
For any ability, continue repeating the last successful Step.

  1. 3 x 1 Jump to Stabilize (hold up to a 5-1000 count)
  2. 1 x 3 Unsupported Negative
  3. 1 x 3 Feet Supported Strict Ring Dip (12” box; legs straight for more difficulty, bent for easier)
  4. 1 x 3-5 Strict Ring Dip
  5. 1 x 5-7 Kipping Ring Dips

3 Rounds of
AMRAP in 3 minutes of
5 Ring dips
5 Toes to Bar
Rest 3 Minutes


  1. Dray says:

    Everything just felt a little tired today – probably for good reason – but I couldn’t skip out on some T2B and much-needed ring dip work. First 3 minutes went okay without breaking until the 3rd round but once I broke it was a struggle for each rep on the dips. Made it through 4 complete rounds there and the next two each went 2.5 rounds. Doesn’t feel like much saying 45 ring dips and 45 T2B in 15 minutes (working 9) but it was really hard to get that last rep on the dips so I’m okay with that. And the T2B stayed solid until the very end when I finally lost the kip and had to swing out a couple without getting into a rhythm.

    Tomorrow is one of those workouts I want to skip and therefore would typically be motivated to go but it’s probably time for a forced rest day. We’ll seeeee….