Strength
4 Rounds not for time
- 6-10 Strict Pull Ups
- 10 Curls
- :30 Side Plank per side
Notes
Today’s strength is 4 rounds of pull ups, curls, and side planks. Take about :30-1:00 of rest between exercises.
There is no tempo restriction on the pull ups, but make sure you can maintain a full range of motion and complete the reps unbroken. You may substitute ring rows or heavy dumbbell rows.
The curls may be done with a barbell or dumbbells. Straighten the arms completely at the bottom.
The side plank may be done on a hand or elbow. Keep you legs, glutes, and belly tight.
Conditioning
Every 3:00 for 6 Rounds:
- 12 Dumbbell Snatch
- 12 Toes to Bar
- 12 Dumbbell Box Step Ups
Notes
Today’s conditioning is 6 rounds of snatches, toes to bar, and step ups. You will complete one round at the top of every 3:00 for 6 rounds. You score is your slowest round.
The dumbbell snatches should be done at a challenging weight but one that allows you to complete all 12 reps unbroken.
The toes to bar should be done in no more than 2 sets. If you do not have a pull up bar, perform sit ups.
The step ups should be done with the same dumbbell with which you performed your snatches. You may hold the dumbbell however you want.
Track
3 sets:
- 600m at mile pace + :09 / 400m,
- 300m at mile pace + :05 / 400m,
- 200m at mile pace / 400m,
w/ 1min rest b/t reps and 4min b/t sets