Strength
3-4 Rounds not for time:
- 8-12 Strict Pull Ups
- 12-15 Push Ups
- :15-20 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. Aim to complete at least 1 more rep each set over last week. 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. Aim to complete at least 1 more rep each set over last week. 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. This week, you may take the option to hold for the shorter end of the time domain compared to last week if it allows you to progress to a harder variation of the l-sit (i.e. hold both legs straight out rather than just one).
Conditioning
7 Rounds for time:
- 7 Box Jump step down
- 14 Dumbbell Snatch
13:00 time cap
Notes
Today’s conditioning is a simple couplet of box jumps and dumbbell snatches. Your score is the time to complete all 7 rounds or the number of rounds and reps completed under the 13-minute time cap.
The box jumps should be done to a height that may get challenging towards the later rounds, but you are confident you will safely perform every rep.
The dumbbell snatches should be done at a moderate weight that allows you to get the 14 reps done in about :45.