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Beat Jake he donates $200.00
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General Warm Up (5-12)
Plyometrics:
Hitlers, quad stretch, knee over hurdle, tip toes walk, heel walk, etc.
*Hinshaw warm up
Specific warm up (12-20)
Pullup:
5 Kips + 10 Scap Pullups + 5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Pullups (work on linking together)
2 Burpee Pullup (kipping pullup)
2 Burpee Pullup (jumping pullup)
*Decide which burpee pullup option is best for you
Shuttle Run:
2 Down and Backs (work on footwork and turn around)
(20-42)
5 rounds of:
10 Shuttle run (25ft. out and back =1)
12 Burpee Pull Up
For time.
2:00 Rest after each round
Goal: Sub 18:00
Cap: 22:00
Intermediate: 12 burpees into 12 jumping pull ups or banded pull ups
Baseline: 6 shuttle runs, 6 burpee + 6 leg support pull ups or jumping pull ups
*leg injuries should consider rowing for approximately a distance that takes 1:00 to achieve.
(45-60)
5 sets:
5 Weighted Pullups (unbroken, can build in load)
Max Deficit Pushups (hands on 45# plates)
Weighted Pullups:
1- Weighted
2- 10 (Strict pullups or negative :03 lower each rep)
3- 10 Ring Row (hard)
Deficit Pushup:
1-RX
2- Knees (still deficit)
3- Ring Pushups (hard)
(0-5)
The burpee pull up is an amazing movement due to the distance traveled and self discipline it takes to peel your body up off the floor for each rep only to jump and have to finish with a pull up. “How many ways can we make a burpee worse than a regular burpee?” is what you may be thinking…the answer is many more. Today we work on running and pacing. Create a smooth rhythm on the burpee pull ups. Where will your hands need to go so that when you jump you are directly under the bar? Will you lunge up or will you jump your hands to your feet each rep? Maybe half and half? Flex a bit of grit and fortitude today in this low skill, high demand session.