Alotta Calories With Your Buddy

With 20:00 Clock And A Partner:
200/160 Calorie Row Buy-in

Then AMRAP of:
10 Push-ups
20 Mountain Climbers (L+R=1)
100 Meter Run
*1 Partner working at a time, switch as you’d like

*Level 2: Banded push-ups
Level 1: 160/130 Calorie Row, Banded/Box Push-ups, Box Mountain Climbers, Run/Walk

Pull-ups & Ring Rows

3 Supersets:
Max Strict Pull-ups
Straight Into:
15 Ring Rows
*Make ring rows a challenging angle
*Score is total pull-ups
*Have 10+ strict pull-ups, add some weight

Just You & Your Wall Ball

12 Minute AMRAP of:
10 Wall Balls (20/14)
10 Med Ball Sit-ups
25 Double Unders

Level 2: (14/10), 45s DU Practice
Level 1: (10/6), Sit-ups OR Box Mason Twists, Single Unders OR 12 plate speed steps

Week of 8/7 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.

8 Negative Pull-ups

*Rest at least 90 seconds between sets
*Score is shortest negative

Pull-up Strength & Practice

3 Sets:
Max Strict Pull-ups
*Rest 90s between rounds
*Score is total pull-ups
*Have 10+ strict, add some weight

Then Kipping Practice:
3×10
*Nice, pretty kipping swings; ankles together, toes pointed, LEGS STRAIGHT AND KNEES LOCKED OUT, active lats, good rhythm.

A Gymnastics Cluster

5 Rounds For Time:
2 Gymnastics Complex:
– 1 Pull-up
– 1 Chest-to-Bar Pull-up
– Bar Muscle-up
5 Clusters (135/95)
*Clusters = squat clean straight into thruster
*Gymnastic complex can be broken up, if needed

Level 2: 1 Jumping Pull-up, 1 Chin-over Bar, 1 Chest-to-Bar, (95/65)
Level 1: 10 jumping pull-ups each round, hang dumbbell clusters (25/15)

Fighting For 16 Minutes

4 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: 50 Double Unders *rest remainder of minute
Minute 3: Hollow Rocks
Minute 4: 200 Meter Run
Minutes 5 & 6: Rest
*If run takes more than 1 minute, this eats into your rest
*Hollow rock 1 rep = tap shoulder blades & heels
*Run = 20 reps

Level 2: Double under practice
Level 1: Single unders, flutter kicks (L+R=1), 100 meter run/walk

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