Tuesday 200128 push-up, pull-up, bike

Tuesday 200128 push-up, pull-up, bike

Push/Pull Superset:
4 Rounds:
A1. Weighted Push Ups 8-10 reps; rest :15
A2. Strict Pull Ups 5-10 reps (must be unbroken); rest 1:30

Pain Cave Progessions
15 Sets each; With A Partner:
1:00 on, 1:00 off Assault Bike for Cals

  • Aim to Maintain the same pace across all 15 sets; score Highest and lowest round

Mobility Finisher:
Couch Stretch with short hamstring lift off

Monday 200126 deadlift, TTB

Monday 200126 deadlift, TTB

Gymnastics Power Development
3 Rounds:
A1. Hanging L-sit hold AMSAP; rest :30
A2. Support Hold AMSAP; rest 1:30
Core Development
3 Rounds:
B1. Weighted Dead Bug 20 reps; rest :30
B2. Arch Hold :30; rest :30

Deadlift
[email protected]%

Hanging Hip Flex Test (5min cap)
Sport:
50 TTB for time

Saturday 200125  OHS, TTB, bike, thrusters, BMU

Saturday 200125 OHS, TTB, bike, thrusters, BMU

“The Mess Up”
For Time:
30 OHS 135/95
30 TTB
30 Cal Bike
*5 min Cap then rest 5 mins and…
For Time:
40 Thrusters 95/65
20 Bar Muscle Ups
*5 min Cap

Sport: Unpartitioned
Fitness: Partition reps anyway; 115/75 OHS; 75/55 Thruster; C2B’s for BMU
LIfeStyle: Partition reps anyway; 45/35 OHS; Sit Ups for TTB, DB Thruster 20/10; Ring Rows