December 3, 2014 admin


1. 20mins: 1RM Front Squat

2. EMOM x12:

ODD: 40 Double Unders
EVEN: 12 Burpees

Notes:  There is a 40 second cap on each piece of work.

Competitor’s Program

1a. 3×4-5 Wtd Strict Pull Ups, rest :60
1b. 3×6-8 Strict Ring Dips, rest :60
1c. 3×10 Back Rack Lunges, rest :90

Notes:  Ring Dips should be performed in 1 set.  To get the most out of them ensure full range of motion (add bands if necessary and if bodyweight is easy add weight).

2. 6 Sets:

:30 Row at very hard effort
4:30 Rest – accumulate 20 bodyweight Glute Bridges during rest

Notes:  Record Avg Watts for each set.

“Suck it up, and one day you won’t have to suck it in.”

Is It Time To Break Up With Your Knee Sleeves?

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