Negatives
9 Negative Pull-ups
*Rest at least 90 seconds between sets
*Score is longest negative
*Have a 30s+ negative? Add some weight!
Fast & Strong
18:00 Clock:
1 Mile Run Buy-in
*Too hot? Swap for 2k/1600 Meter Row
1 Mile Run Buy-in
*Too hot? Swap for 2k/1600 Meter Row
With Remaining Time:
5 Strict Handstand Push-ups
25 Air Squats
20 Sit-ups
Level 2: Kipping HSPU up to 2 ab-mats
Level 1: Seated dumbbell press (25/15), 800 meter run/walk
Week of 7/31 Pull-up Accessory Work – Fit In Later This Week
We have 2 days this week working on pull-ups strength (today and Thursday). Before or after another class this week. Get this pull-up work in.
3×15 Banded/Strict Pull-ups
*Sets of 15 with the lightest band possible. Break if needed, but rest as little as possible on each set.
*Band combination is score
*Rest at least 90s between sets
Sledding With My Partner
30:00 AMRAP – 1 Partner Working At A Time Of:
8 Power Snatch (95/65)
8 Floor Wipers
40/32 Calorie Row
20 Jumping Lunges (total)
*Throughout workout, accumulate 8 sled push+pulls. Push the sled across 1 line, pull it back across the starting line using attached rope. Length will be roughly 30′.
Sled Weights (amount added to sled):
Rx = 275, Level 2 = 225, Level 1 = 155
Level 2: (75/55)
Level 1: 16 KBS (25/15) for snatch, Box Mountain Climbers, (30/24) Cal Row, Box Step-ups For Lunges (12/8″)
Clean & Jerk 3-2-1
Clean & Jerk for load:
#1: 2×3 reps @ 75%
#2: 2×2 reps @ 80%
#3: 2×1 rep @ 85%
#1: 2×3 reps @ 75%
#2: 2×2 reps @ 80%
#3: 2×1 rep @ 85%
A Bear Of A Day
10-Minute AMRAP:
2 Bear Complex (115/85)
10 Bar-Facing- Burpees
2 Bear Complex (115/85)
10 Bar-Facing- Burpees
Level 2: (85/55)
Level 1: (45/35), Box Burpees
*Bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. The two “reps” can be broken up, if needed, but the entire complex must be completed without putting the bar down. Each movement must be done (can’t thruster for front squat + push press)
8 Rounds With Some Dips!
8 Rounds For Time:
200 Meter Run
12 Alt. Arm DB. Snatch (50/35)
6 Ring Dips
200 Meter Run
12 Alt. Arm DB. Snatch (50/35)
6 Ring Dips
Level 2: (30/20), Banded Dips
Level 1: KBS (25/15), Box/Bar Push-ups
It’s All About Coordination
35:00 On The Clock:
With a Partner, 1 Partner Working At A Time
3k Row Buy-in
With a Partner, 1 Partner Working At A Time
3k Row Buy-in
Then AMRAP w/Remaining Time Of:
50 Double Unders
10 Floor Press (135/95)
10 Floor Wipers
10 Lateral Jumps Over Bar
Level 2: 1 minute DU attempts, (95/65)
Level 1: Single unders/25 plate speed steps, box/bar push-ups, box mason twists, line jumps
Gymnastics Choose Your Own Adventure
15 Minutes Of Gymnastics Work
Choose which option is best for you, skill or strength.
*If you don’t have at least 5 unassisted strict pull-ups, get some strength work in
Choose which option is best for you, skill or strength.
*If you don’t have at least 5 unassisted strict pull-ups, get some strength work in
Skill: BMU/Pull-up Practice
Strength:
3 Max Sets Of Strict Pull-ups
*Rest at least 90s between sets
*Have 10+ strict pull-ups? Add some weight!
A Gymnast With Legs
2 Rounds, 6:00 AMRAP
Round 1
5 Bar Muscle-ups
25 Air Squats
200′ Shuttle Run
Round 1
5 Bar Muscle-ups
25 Air Squats
200′ Shuttle Run
*Rest 2:00
Round 2
12 Toes-to-bar
25 Air Squats
200′ Shuttle Run
*Shuttle run is worth 20 reps, 5 reps for each 50′ length. Only completed lengths count.
*Rounds scored separately
Level 2: 10 Kipping Pull-ups for MUs, Toes-Near-Bar
Level 1: 10 Banded Pull-ups, V-ups/30s plank, 150′ shuttle run