1 Jump on plyo box/ 1 clean pull-up
2 Jumps on plyo box/ 2 clean pull-ups
3 Jumps on plyo box/3 clean pull-ups...
n Jumps on plyo box/ n clean pull-ups
You've got 20 minutes to carry this sequence as far as you can.
The pull-ups need not be within a single set to count. Just alternate
between jumping and pull-ups. Complete the needed number of
pull-ups before the next round of jumps. Pick a challenging height
for the box jump. No jumping on pull-ups.
Three rounds for time of:
Jump-rope for two minutes
Pull-ups
Bench-press, body weight
Rest 1 minute
Our best will:
Double under without fouling for two minutes on the jump-rope.
Twenty five pull-ups, then twenty, then fifteen.
Twenty five, then twenty, then fifteen on the bench press.
Three rounds for time of:
25 Sit-ups
25 Thrusters (off 10" box), (~25 RM load)
3 Rope Climb
Notes:
1. Try this sit-up: touch fingers from opposite hands together
behind thighs without touching your legs with your arms, hands,
or fingers then lower back to flat on ground with hands overhead.
2. Thruster, as a reminder, is a front squat/push-press. With what
percentage of your body weight can you complete the 25 reps?
3. Climb rope in "L" if you're able.
4. Minimize time to completion.
Hang from bar and touch knees to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.
For time:
Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no lurching).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before).
For time:
50 Sit-ups
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 21 reps
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 15 reps
Standing two minute sprint on staionary bike
Push-press, 1/3 body weight 9 reps
50 Sit-ups
Three rounds for time of:
20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers
meet above hips joint. No trunk flexion).