Category: Uncategorized

 

WARM UP

:20sec plank hold + :20sec superman’s + 20 alt DB rows passes

Then,

Pull ups – 3×30% of MXE

 

ADVANCED

STRENGTH

“1+ STRICT PULL UP”

A) 4-12 strict pull ups

B) 3x:07sec negatives

C) 10 3pt. SA DB rows

4x

 

INTERMEDIATE

STRENGTH

“NO STRICT”

A) 4-12 ring rows

B) 2 MXE holds (rings or bar)

C) 10 3pt. SA DB rows

**4x**

 

BEGINNER

STRENGTH

“NO STRICT”

A) 4-12 ring rows

B) 2 MXE holds (rings)

C) 10 3pt. SA DB rows

**4x**

 

ADVANCED

WORKOUT

1k ski/row

50 alt step up knee drives 24/20

30 DB plank rows (15R/15L) 40/30

**2x – RPE 6**

 

INTERMEDIATE

WORKOUT

800m ski/row

50 alt step up knee drives 20/16

30 DB plank rows (15R/15L) 20/15

**2x – RPE 6**

 

BEGINNER

WORKOUT

500m ski/row

40 alt step ups 16/16

30 shoulder taps

**2x – RPE 6** 

WARM UP

200m run + 10 RKBS + 15 push ups + 20 air squats – 2x

Repeat a 3rd RND with a vest on

Then,

Strap up, figure out your path, get a couple sets, LFG

 

ADVANCED

WORKOUT

“MURPH”

1 mile run

Then,

100 RKBS 70/53

200 push ups

300 air squats

(partition however you see fit)

Then,

1 mile run

**if you have a weight vest, wear it**

 

INTERMEDIATE

WORKOUT

1 mile run

Then,

100 RKBS 53/35

200 abmat push ups

300 air squats

(partition however you see fit)

Then,

1 mile run

 

BEGINNER

WORKOUT

1k run

Then,

100 26/18

150 knee push ups

200 air squats

(partition however you see fit)

Then,

1k run