January 28, 2014 admin


1. :60 on / 2mins off x 5 @ 100%

:10 Airdyne
25′ Run
ME Burpees

Notes:  Go all out on the A.D. for 10 seconds, then run across gym and compete max Burpees in the remainder of the minute.

2a. 5×6-8 Split Squats (ea leg), rest :10
2b. 5x:30 Plank Hold, rest :30

Notes:  Build as you go on the Split Squats.  Add weight to low back on Planks if necessary.


Competitor’s Program

1a. 3×6 Front Rack Lunges + 10 Back Rack Lunges, rest :60
1b. 3xME Strict Close Grip Pull Ups @ 31X3, rest :60

Notes:  For Lunges, take bar out of rack and do 6 in the Front Rack, then push press the bar to your back for 10 more, then re-rack.  For the Pull Ups, grip the bar so when your thumbs are extended they touch (should be about 6″ apart).

2. EMOM x 10:

ODD: 8-10 Kipping HSPU
EVEN: 8-10 Kip Swings on Rings

Notes:  Add deficit to HSPU if necessary.  For Kip swings, refer to this VIDEO and this VIDEO.


“If past history was all there was to the game, the richest people would be librarians.” – Warren Buffett

Too Much Technique?

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