Thursday, 4/2
April 2, 2015
Saturday, 4/4
April 4, 2015


3 Rounds of
5 Dolphin Push-Ups
10 Arm Circles/direction
5 Hanging Scap Retractions
10 Wrist Circles/direction
10 Supine Scorpion
5 Hip Bridges


2 Rounds of
1 minute Partner Bully stretch each person

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

Step 1: 3 x 1 Jump to Stabilize (hold up to a 5-1000 count)
Step 2: 1 x 3 Unsupported Negative
Step 3: 1 x 3-5 Feet Supported Strict Ring Dip (12” box; legs straight for more difficulty, bent for easier)
Step 4: 1 x 3-5 Strict Ring Dip
Step 5: 1 x 5-10 Kipping Ring Dips

EMOM for 12min (6 Rounds each) of:
A) 15 unbroken Ring Dips (Scale to Bar or Box)*
B) 10 Alt DB Rows in plank position

* maximum of 15 reps; If any set is less than 15, complete remaining reps as Push-ups


  1. Dray says:

    Missed a few fun workouts this week and came back for.. dips? Mistake. I expected that EMOM to suck but it was even worse. Started strong with three rounds of 10 dips each, then 8 and barely through the push-ups, then 5 and last second on the last rep, then a really rough 2 dips and didn’t quite finish the round in time. Despite feeling like the kip was helping a ton, I’m going to be feeling those 45 dips and… 43 push-ups tomorrow.