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WEDNESDAY 3/4

WARM-UP

3 ROUNDS:
100m Run (increasing pace) 10 Up Downs
10 Scap Pull Ups

2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1) 10 Scap Push Ups

 

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

(No Measure)

WORKOUT

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

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THURSDAY 3/5

WARM-UP

1:00 Bike (Easy Pace)

3 ROUNDS…
10 Alt Box Step Ups (20”) 10 KB Deadlifts
10 Sit Ups

1:00 Bike (Hard Pace)

 

WORKOUT
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time)

FINISHER

3 SETS
30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)