General Warm Up (5-12)
3 rounds:
10 Ring Row
20 Line Hops
:20 Side Plank (each side)
Specific Warm Up (12-20)
Dubs:
:15 Singles, :15 Right Leg, :15 Left Leg, :15 singles
Rest :30
:15 Singles, :15 Crossover Singles, :15 Singles, :15 Crossover Singles
Rest :30
:30 Double Unders or attempts
C2b:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Kipping Pullup (or option)
3-5 Strict Pullup (or option)
5 Chest to Bar Pullups (or option)
(22-30)
Every 2:00 x 4
5 Strict pull up (add weight if possible)
+
6 lateral bridge twist each side (use DB’s if possible)
RXConditioning (33-50)
150-120-90-60-30
Double Under
30-25-20-15-10
Chest to bar pull up
For time.
Goal: Sub 14:00
Cap: 17:00
Intermediate: ½ rep double unders, banded chest to bar pull ups
Baseline: single under, banded pull up
(52-60)
1:00 Calf Smash (each side, KB)
1:00 Bicep Smash (each side, barbell)
(0-5)
Today we hit some gymnastics and core strength to kick off the day. The goal here is to challenge yourself for progress. If you are a gymnastics ninja and can do strict pull ups easily, then load it up! If not, use eccentrics and a kip or jumping to the top in order to enhance your pulling strength and get some biceps and lats poppin! Then our conditioning today puts a high demand on hand / grip stamina due to the combo of double under and chest to bar pull ups as such a demanding upper body/ hand stimulus. Heart rate will be high, and frustrations can sometimes follow anytime double unders are present.