Strength
3-4 Rounds not for time:
- 8-10 Strict Pull Ups
- 10-12 Push Ups
- :20 Hanging L-Sit Hold
Notes
Today’s strength is all bodyweight exercises. You may rest as needed between all exercises. It should take 15-20 minutes to get through the 3-4 rounds.
The strict pull ups may be performed with any grip. But make sure you maintain a full range of motion for all reps. A few good substitutes for strict pull ups include ring rows, pull up negatives, or pull ups with a band.
During the push ups, focus on maintaining a tight, neutral body position throughout the rep. If you struggle to keep your midline tight throughout the rep, elevate your hands on a bench or box.
During the hanging l-sit, keep your shoulders relaxed and avoid leaning back as you lift your legs up. If you cannot hold your legs straight and parallel to the ground, bend one or both knees.
Conditioning
4 Rounds for time:
- 20 Dumbbell Snatch
- 30 Double Unders
- 15 Toes to Bar
- 30 Double Unders
14:00 time cap
Notes
Today’s conditioning is 4 rounds of dumbbell snatches, double unders, and toes to bar. Your score is the total time to complete all 4 rounds, or the number of rounds and reps you complete under the 14-minute cap.
The dumbbell snatch should be done at a weight that allows you to complete the 20 reps in under 1:00. We recommend you transition hands in the air. If you are using a kettlebell, switch hands after 10 reps.
The double unders should take no longer than :20 to complete each time. Adjust the number of reps or perform single unders as a substitute.
The toes to bar should be done in 2-3 quick sets. Adjust the number of reps, substitute knee raises or sit ups .