A. Pulling
Beginners: If you can hold yourself over the bar in a pronated grip for 10 sec, practice your kipping for 15 minutes. If you can't hold yourself over the bar, go to B.
Intermediate: If you have a kipping pull-up, or almost a kipping pull-up, do AMRAP kipping pull-ups in 15 minutes.
Intermediate 2: If you have one or two unbroken kipping pull-ups, do AMRAP in 60 sec x 4 sets; rest 2 min.
Advanced: Do AMRAP chest to bar kipping pull-ups in 60 sec x 4 sets; rest 2 min
B. Beginners Only:
3 Ring Rows (Measure your foot placement! Make sure chest is under the bar). @ 52x2 x 5 sets; rest 90 sec.
C. Push Press
Beginners: 5, 5, 5 (plus 2 warm up sets).
Intermediate and Advanced: 3-4 reps x 4 sets. Go up in weight if you hit 4 reps. If you hit 3, stay at that weight.
D. Jumping. Take it Outside!
Beginners and Intermediate: AMRAP in 20 sec of box jumps x 5 sets; rest 2 minutes
Advanced: AMRAP in 20 sec of Forward and Backward stick jumps x 5 sets; rest 2 min.
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