Tuesday 11-14-17
Warm Up:
10 GHD Sit Ups
10 Back Extensions
50 ft squat, lunge, lunge
Skill: HSPU’s
EMOM 10 min perform this many reps: (goal * 2)/ 10
If this is a fractional number (eg 2.4) then do different numbers of reps each minute. Total reps for the workout should always be your goal x 2. For example, my goal is 24 unbroken reps. Today I will perform 48 total HSPUs using this scheme, EMOM: 4-5-5-5-5-5-5-5-5-4
Workout:
100 Burpee Pull Ups (pull up bar needs to be a challenging height)
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking
Thursday 11-16-17
Warm Up:
2 rounds
20 air squats
15 push ups
15 GHD Sit ups to parallel
Skill: Butterfly Pull Ups
10 Pull Up negatives
Backwards bicycle kick practice – work into full butterfly pull up
EMOM 8 min
3-5 Butterfly Pull Ups
Workout:
AMRAP 10 min
10 box jumps @ 24”/20”
15 TTB
15 thrusters @ 75/55
CrossFit Havoc 