11/7/17: Tuesday
Every 2 Minutes for 10 Minutes
5 Strict Pull-ups
or
5 Strict Chest to bar
or
2 Strict Muscle-ups
Every 6 Minutes for 30 Minutes
400m Run
20 Slamballs
14 DB Push Press (50/35)
3 Rope Climbs
*record slowest time*
Every 2 Minutes for 10 Minutes
5 Strict Pull-ups
or
5 Strict Chest to bar
or
2 Strict Muscle-ups
Every 6 Minutes for 30 Minutes
400m Run
20 Slamballs
14 DB Push Press (50/35)
3 Rope Climbs
*record slowest time*
Squat Strong Week 4 / Day 1
Back Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
For time
50 Calorie Row
50 Toes to bar
50 Wall-balls
Squat Strong Week 3 / Day 2 “Speed Partials”Back Squat for load:
#1: 4 reps
#2: 4 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
*4 Rebound jumps after each set of squats*
For time
21-18-15-12
Wall-balls (30/20)
Box Jumps (24/20)
Toes to bar
*15 Minute cap*
Hang Clean 1×2
Hang Clean for load:
#1: 2 reps
For time9 Power Cleans (225/155)
5 Muscle-ups
15 Power Cleans (185/130)
5 Muscle-ups
21 Power Cleans (135/95)
5 Muscle-ups