Warm-up Drills
I. Row 500m
II. 2 Rounds of
1 x Climb Up and Over Rig
3 x Burpees
5 x Air Squats (wall)
7 x Hollow Rocks (2ct)
III. Mobility
Impact/Focus: Pull-up, MU, Rope Climb Tests
Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps
Post sets/reps/loads to comments.
“And Now For Something Completely Different”
Complete as many Rounds/Reps as possible in 10:00 of
3 x Front Squat (185/135lbs)
5 x Squat Jump-Touch (Rig)
10 x Toes-2-Bar/K2E’s
30 x Double-unders
Post scores to comments.
Pull-up/Rope Climb/Muscle-up Tests:
Weighted Deadhang Pull-up 1RM – BW + 80#
And Now For Something Completely Different…
I. Complete as many Rounds/Reps as possible in 10:00 of
3 x Front Squat (185#)
5 x Squat Jump-Touch (2-Hands2Rig)
10 x Toes-2-Bar
20 x Double-unders
5 Rds + 4
Pull-up and rope climb tests:
Freestyle pull-ups: 4
Deadhangs: 5 with a blue band and purple band combined
Rope climbs in 5-minutes: 1, mostly because I gave myself a sweet rope burn and didn’t go for more. Note to self: ALWAYS have a pair of knee socks in my gym bag…
And Now For Something Completely Different…
Version II, except I subbed the double-unders for 50 unbroken singles
3 x Front Squat (135/95lbs)
5 x Squat Jump-Touch (1-Hand2Rig)
10 x Knees-2-Elbows
50 x single-unders unbroken
3 rounds +5
Pull-up and rope climb tests:
Freestyle pull-ups: 24
Weighted Deadhang Pull-up 1RM: BW+ 70 lbs
And Now For Something Completely Different…
Modded Version II
3 x Front Squat (135 lbs)
5 x Squat Jump-Touch (2-Hand2Rig)
10 x Toes-2-Bar
20 x double-unders
3 rounds +8
WDHPU: 53# (PR)
L-Sit PU’s: 6
And Now for Something Completely Different:
my version:
3 x 125# Front Squats
5 Squat Jumps
10 T-2-B
20 DU Attempts (PR of 9 unbroken)
Oh….forgot the all important detail
3 Rounds + 10 T-2-B
Weighted Muscle-up 1RM: 35#
Max rep deadhang muscle ups: 5
“And Now For Something Completely Different”
5 rounds + 18 (Option #1)
Impact/Focus Training – Pull-up
worked up to 2 pull ups with blue & red band, then 2 with blue & purple band… then multiple attempts (5 or 6) almost but not quite with just a blue band.
“And Now For Something Completely Different…” = 3 rounds + 3 Sq. Jump Touch
3 x Front Squat @ 135lbs
5 x Squat Jump-Touch (1-Hands2Rig)
10 x Toes-2-Bar (on floor)
30 x ‘Unbroken’ Double-unders
(only able to do 20 unbroken, but did 30 double unders total each time)