500 meter Row
20 Dumbbell Thrusters
20 Pull-ups
Rest as needed
Row 500 meters
10 Dumbbell Thruster
20 Pull-ups
Rest as needed
Row 500 meters
5 Dumbbell Thruster
20 Pull-ups
Notes:
1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster"
with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?
2. Modify as needed to finish.
3. No rests other than where specified.
Three rounds for time of:
12 Single arm snatches, alternate arms.
20 inch Box Jump, 25 reps
Rest 1 minute
Notes:
1. Warm-up shoulders substantially before snatches.
2. What percent of bodyweight can you use on snatch?
3. How about 32" box?
4. Rest only during 1 minute break between rounds.
One Muscle-up per minute for as long as you can go!
Can anyone do one muscle-up per minute for twenty minutes?
How far can you get?
Note:
1. A muscle-up is pulling yourself from below the rings to above and
dipping to full arm extension. It is an unrivaled move for developing
upper body strength.
It is much more difficult than any pull-up or dip and consequently a
move of much greater potential for strength development.
2. If you don't have rings, buy them!! Rings have no rival for upper
body strength development. If you are serious about your sport/fitness
you'll pick some up.
3. We've listed some vendors within the message board.
4. If you can't do a muscle up, see how many pull-ups and dips can
you do in an hour?
Notes:
1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts.
2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness.
3. No resting, none.