Tuesday, May 9th

Class at 6am!

Performance is in red, Competition is in blue, Links are in green

A) 5 sets of:
Weighted Pullup x 3-5 reps
rest 20 seconds
Front Lever Tuck Negative x 3 reps As Slow As Possible
rest 90 seconds

For the pullup, try To pack the scaps down & back to initiate the pull. Add weight if you can, add assistance if you can’t. For the Front Lever assist yourself with a kip to invert each repetition. To learn more about the Front Lever click here

B) On the minute, for 10 minutes:
1-3 Chest to Bar Pullups 
(Use this to drill efficiency. Scale with chin over bar pull-ups as needed)

C) Every 3 minutes, for 15 minutes (5 sets):
20 Push-ups
35 Double unders
10 Calorie Assault SPRINT

A) 5 sets of:
Weighted Pullup x 3-5 reps 
rest 20 seconds 
Front Lever Tuck Negative x 3 reps As Slow As Possible
rest 90 seconds 

For the pullup, try To pack the scaps down & back to initiate the pull. Add weight if you can, add assistance if you can’t.  For the Front Lever assist yourself with a kip to invert each repetition. To learn more about the Front Lever click here

B) On the minute, for 10 minutes:
1-3 Bar Muscle Ups
(Use this to drill efficiency. Scale with hips to bar, chest to bar, or chin over bar pull-ups)

C) Partner alternate whole rounds to complete 5 rounds each:
20 Push-ups 
35 Double unders 
45 meter partner resisted bear crawl  

Scale the volume of pushups to something you can complete within 30 seconds. If you don’t have a partner then push an empty sled and go every 3 minutes. 45 meters is the length of the rig three times. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531