Monday 10/12

Cash in: 2×400 get faster! 30 sec rest.

Cash out: 3×100 flutter kicks

 

Basic

Three sets of:

  • Supinated-Grip (palms up!)Barbell Rows x 8-10 reps @ 2111
  • Rest 45-60 seconds
  • Nose-to-Wall Handstand Hold x 45-60 seconds
  • Rest 45-60 seconds
  • Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
  • Rest 45-60 seconds
  • Side Planks x 30 seconds each side
  • Rest 60 seconds

Three rounds for time of:

  • 10 Strict Pull-Ups
  • 30 Kettlebell Swings
  • Run 400 Meters

 

Performance

Weighted Pull-Ups:

  • *Set 1 – 3 reps
  • *Set 2 – 2 reps
  • *Sets 3-6 – 1 rep
  • Rest 2-3 minutes between sets, building to today’s 1-RM

Three rounds for time of:

  • 30 Kettlebell Swings (24/16 kg)
  • 20 Pull-Ups
  • Run 400 Meters
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.