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Tuesday 11/07/17

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PART A

Strict Chest to bar pull ups

  • 6 x 3

Scaling

  • Banded Strict Chest to bar pull ups
  • If you did Strict pull ups as scaling on Mondays workout – Complete 6 x 5 Ring row in false grip

Complete sets every 2:30min

 

PART B

As many rounds as possible in 15 minutes of

20 Toes to bar

15 Overhead Squats (60/42.5)

120 Double Unders

 

Still trying to get double unders??? Try jumping like a MASAI WARRIOR!!

Monday 10/07/17

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PART A

Front Squat

  • 7 x 2 @85% 1RM
  • Sets every 2 minutes

 

PART B

As many rounds as possible in 9 minutes

5 Wall Balls (9/6)

1 Strict Muscle up

10 Wall Balls

2 Strict Muscle ups

15 Wall Balls

3 Strict Muscle ups

Etc. Adding 5 Wall balls and 1 Strict Muscle up per round

  • Scaling
    • Wall balls – Weight
    • Strict Muscle up – Strict Pull up/Band Pull up x 2