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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Today's program for your training
2 min moderate tempo on assault bike
5 x OH Wall Squat (4 sec down)
5+5 x Single Leg Glute Bridge
4 x Walkout with hip stretch
8 x Reverse lunges
5 x Thrusters w empty barbell
A) Kipping Pull ups
2 Rounds
4 x Jump to hollow
4 x Jump to hollow + kip swing
Rest as needed
Then
5-10 Kipping Pull ups
Then
Test - Max Reps Unbroken Kipping Pull ups
b) Front Rack Reverse Lunges & Strict Press
B1:
4 sets of 12 reps Alternating Reverse Lunges
B2:
4 sets of 6 reps Strict Press
Rest 1-2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 2-4. RIR= Reps in reserve (performed with a weight where you can do 2-4 more reps before failure).
c) WOD
3 Rounds
12 (banded) Kipping Pull ups
60 meter Suitcase walk @12/20 Intermediate: @16/24
40 Wall balls @14/20 lbs
Comment: If you are challenged, then use a band.