General Warm Up (5-12)
3 rounds:
6×25′ section drills (hitlers, quad stretch, high knees, butt kickers, karoake)
:30 Plank Plate Step Ups
:30 Plate OH Carry (turn around every 25′)
Specific Warm Up (12-27)
C2b/T2b:
5 Small Kips + 5 Big Kips (2″ hitch, become weightless)
3x Kip, Pullup, Kip, Knees above hips, Kip
5 Pullups
5 Knees to elbows
3 Chest to Bar Pullups (or option)
3 Toes to Bar (or option)
2x 1 Chest to Bar + 1 Toes to Bar
Wall Walk:
:20 Wall Facing HS Hold
10 Plank to Wall Press (alt arms, 5 each)
1 Partial Wall Walk (1/2 way up)
1 Full Wall Walk (or option)
+
100′ Shuttle Run (focus on turn around and steps)
RXConditioning (28-44)
7 rounds for time.
6 Bar complex (1 Chest to bar pull up + 1 T2B)
5 Shuttle run (25ft. out and back = 1)
4 Wall walk
Intermediate:
7 rounds for time.
6 Banded chest to bar
6 Hanging leg raise
5 Shuttle run (25ft. out and back = 1)
3 Wall walk
Baseline:
5 rounds for time.
5 Ring Row
5 V Up
4 Shuttle run (25ft. out and back = 1)
3 Inchworm to pike
Goal: Sub 13:00
Cap: 16:00
(45-60)
Accumulate:
50-75 GHD Situps
100-150 Banded Good Mornings
(0-5)
Today we don’t have a barbell or dumbbell in sight! That is great news for some of you and terrible news for others. This body weight session is meant to challenge our ability to move with quality, through the challenge of heavy breathing and fatigue accumulation in the muscles we are targeting. The complex is a different way to refine how we all “kip”. When we demand our body to do new patterns, it’s great for our brain and it forces refinement of a basic skill. For those “butterfly’ pull uppers out there it is a great way to get back to basics and take on a new level of mastery of redirecting the body more and hanging with more time under tension. Today will bring some high disparity of finish times, but the goal is to get most people under 13:00 and yet there will be some who cook through these rounds a couple minutes faster than that. A cap of 16:00 is one we hope to scale for no one to hit.