Apr 6, 2017
Conditioning
With a partner, one person working at a time, for time:
- 100 Calorie Bike or Row
- 100 Wall Balls
- 50 Man Makers (35/25)
- 400m Sandbag Run (1 sandbag per pair)
Pull Up Program Week 11
You will do this work 3 times this week.
3 Sets:
- 2-3 Scap Pull Ups @ 3110
- Rest 60-90s
3, 2, 1, 3, 2, 1 reps of:
- Assisted Chin Ups @ 3010
- Rest 90s
- Assisted Dips @ 3010
- Rest 90s
4 Sets:
- 4-6 Dumbbell Bent Over Row @ 3010
- Rest 90s
- 4-6 Ring Push Ups @ 4010
- Rest 90s
Apr 5, 2017
Strength
3 Rounds:
- 10 Dumbbell Floor Press
- 20m Kettlebell Waiter’s Walk on each arm
Rest as needed between exercises and rounds.
Conditioning
With a partner, alternating full rounds, completely as many rounds as possible in 15:00:
- 12 Box Jump Overs (must clear box)
- 6 Dumbbell Thrusters (45/30)
- 6 Burpees
Pull Up Program Week 11
You will do this work 3 times this week.
3 Sets:
- 2-3 Scap Pull Ups @ 3110
- Rest 60-90s
3, 2, 1, 3, 2, 1 reps of:
- Assisted Chin Ups @ 3010
- Rest 90s
- Assisted Dips @ 3010
- Rest 90s
4 Sets:
- 4-6 Dumbbell Bent Over Row @ 3010
- Rest 90s
- 4-6 Ring Push Ups @ 4010
- Rest 90s
Apr 4, 2017
Strength
3 Rounds:
- 10-20s Chin over Bar Hold
- 5 Horizontal Ring Rows @ 30X1
- 10-20s Tuck Hold
Rest as needed between exercises and rounds.
Conditioning
Complete 4 rounds for time:
- 200m Run
- 1 Rope Climb
- 10 Toes to Bar
Pull Up Program Week 11
You will do this work 3 times this week.
3 Sets:
- 2-3 Scap Pull Ups @ 3110
- Rest 60-90s
3, 2, 1, 3, 2, 1 reps of:
- Assisted Chin Ups @ 3010
- Rest 90s
- Assisted Dips @ 3010
- Rest 90s
4 Sets:
- 4-6 Dumbbell Bent Over Row @ 3010
- Rest 90s
- 4-6 Ring Push Ups @ 4010
- Rest 90s
Apr 3, 2017
Conditioning
In teams of 3, one person working at a time, complete as many reps as possible in 25:00:
- 100 Calories on the Assault Bike
- 50 Power Cleans (95/65)
- 100 Calories on the Assault Bike
- 50 Power Cleans (115/75)
- 100 Calories on the Assault Bike
- 50 Power Cleans (135/95)
- 100 Calories on the Assault Bike
- Max Rep Power Cleans (155/105)
Pull Up Program Week 11
You will do this work 3 times this week.
3 Sets:
- 2-3 Scap Pull Ups @ 3110
- Rest 60-90s
3, 2, 1, 3, 2, 1 reps of:
- Assisted Chin Ups @ 3010
- Rest 90s
- Assisted Dips @ 3010
- Rest 90s
4 Sets:
- 4-6 Dumbbell Bent Over Row @ 3010
- Rest 90s
- 4-6 Ring Push Ups @ 4010
- Rest 90s
Apr 2, 2017
*Childcare is canceled today*
Conditioning
“Skywalker”
Utilizing a continuously running clock, on the given minute, run the given distance:
- Start: 1 mile
- 12 min: 800m
- 18 min: 400m
- 21 min: 200m
- 23 min: 100m
- 24 min: 50m
Compare to 2015.03.31, 2014.12.27, 2014.09.12, 2013.10.02, 2013.05.23
Pull Up Program Week 11
You will do this work 3 times this week.
3 Sets:
- 2-3 Scap Pull Ups @ 3110
- Rest 60-90s
3, 2, 1, 3, 2, 1 reps of:
- Assisted Chin Ups @ 3010
- Rest 90s
- Assisted Dips @ 3010
- Rest 90s
4 Sets:
- 4-6 Dumbbell Bent Over Row @ 3010
- Rest 90s
- 4-6 Ring Push Ups @ 4010
- Rest 90s
