A) Pull-Up Progression Warm-Up (15 Mins)

 

B) 5x5 @ 70% 1RM Deadlift

 

C) For Time: 1000m Row

 

D) Pull-up Progression Cash Out

 

Marisa LA

A) 1 RM Back Squat

 

B) (Optional)

30 Thrusters 45/35
90 Double Unders
20 Thrusters 95/65
60 Double Unders
10 Thrusters 135/95
30 Double-Unders

 

02122016

 

A) 8 RM Bench Press

 

B) Standing Dumbbell Upright Row

Take 3 sets to get 30 reps of:

Rest 1 minute between sets

 

C) 5X Max Effort:

Dips

Rest 1 minute between sets

 

 

D) (Optional)

Row 250m @ 80% effort

Row 500m @ max effort

Row 250m 80% effort

 

02112016

 

A) Back Squat

6x2 @ 80%

 

B) 10-9-8-7-6-5-4-3-2-1

Power Cleans (165+/125+, 135/95, 115-/75-)

Burpee Pull-Ups  

 

02102016


 

A) Heavy Set of 

1 Clean + 2 Push Jerks + 1 Split Jerk

 

B) Take 3-4 sets to accumulate 40 push press @ 50% of heaviest set of part A

 

C)12 Minute EMOM

Minute 1: 8-10 Alternating Barbell Reverse Lunge (make sure at least 20 seconds rest)

Minute 2: 6-8 Alternating Box Step Ups (weighted w/ KB or DB) (make sure at least 20 seconds rest)

Minute 3: 30-40 second Hollow Body Hold or Hollow Rocks (on ground)

 Sam Cleaning

A) Back Squat

2x2 @ 100%

 

B) 3 Rounds

Against a 4- minute clock, complete as many reps as possible of:

400m Run

Max effort dumbbell Mean Makers 

Rest 2 minutes. 

 

C) (Optional Cash Out)

4-5X Max effort toes to bar

Rest 30 seconds between each attempt

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