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Friday 5.29.20 (At Home Workout)

QOD: How did you say “Grandma” when you were younger? (Grammie, Nana, etc.)


Bird Dogs x5e


10 Glute Bridges

10 (5e) SL RDL or 10 BW Goodmorning

10 Step-Ups (5e)

Skill: Ring Muscle Up

Part 1:

3 Sets of Each

If you have a Bar/Rings...

10 Bar Kips

15 Hollow to Tucks

20-30s Ring Support

If you don’t have a Bar/Rings...

20 Superman Rocks

15 Hollow to Tucks

20-30s Feet Elevated High Push-Up Hold

Part 2:

4 Sets of Each

If you have a Bar/Rings...

3-5 Ring/Bar Transition

8-10 Hip Drive Glute

If you don’t have a Bar/Rings…

Tempo Push Up (3/1/3)/Inc Tempo Pushups

8-10 Hip Glute Drive


5 Strict Pull Ups/10 DB/KB 2 Arm Row/Backpack Row/Burpees

10 Deadlifts (135/95)/DB/KB Deadlift/Situps

15 Box Jumps/Step-Ups

*If you have a DB it’s 10 total reps

Fundamentals Version: 15m AMRAP

5 DB/KB/Backpack Rows/Squat Thrust or Mod Burpee

10 DB/KB/Backpack Swings or BW Goodmornings

20 Plate Step-Ups or Step-Overs

Cool Down:

Couch Stretch/Kneeling Hip Flexor Stretch x60s ea

Seated Forward Fold x2m (walk acrosses)


  1. Strict PU - DB/KB/Backpack Row

  2. DL - KB/DB DL - Swings - BW Goodmornings

  3. BJ- Step-Ups - Plate Step-Ups - Step-Overs

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