11/12 Monday

Warm-Up

3 rounds:
15 SQUATS w/ mini band above knees
10 PUSHUP PLUS
5 PULLUPS
3 BOX JUMPS

Fitness

A1. Front Squat @ 33X1, 3-5 reps x 4 sets, 2 min

A2. Wtd Pull-Up (pronated) Cluster @ 31×1, 1.1.1.1 x 4 sets, 2 min

B1. Romanian Deadlift @ 20X0, 8-10 reps x 3 sets, 2 min

B2. Strict Bar/Ring Dips @ 30X0, AMRAP x 3 sets, 2 min

C1. Side Bridges, 30 sec per side x 3 sets, 1 min (30 sec b/t sides)

C2. DB Forward Lunges, 10/leg x 3 sets, 1 min – alternate legs per rep

XFIT Sport

A1. Front Squat with Chains @ 20X1, 2-3 reps x 5 sets, 2 min

A2. Muscle-up Cluster, 1.1.1.1 x 5 sets, 2 min

B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 2 min ,use straps if needed

B2. Strict Ring Dips @ 30X0, AMRAP x 4 sets, 2 min

C1. Weighted Side Bridges, 30 sec per side x 4 sets, 1 min (30 sec b/t sides) – hold DB on top of hip

C2. DB Forward Lunges, 10/leg x 4 sets, 1 min – alternate legs per rep

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**ALL MEMBERS
THAT DONT HAVE THE MUSCLE UP YET WILL REPLACE THEM WITH 5 STRICT PULLUPS AND 5 RING DIPS “YAY!” If, and only if you have 3 strict pullups and 3 strict ring dips @30×0 you can progress to transitions of Muscle-Up which will be provided by one of your awesome coaches.

3 thoughts on “11/12 Monday

  1. A1. front rack bb walking lunges: 45-55-65-70
    A2. pullup cluster, BW
    B1. 85-95-105 (time restraint, kept to 3 rounds)
    B2. 2-2-2
    C1. 20#
    C2. 20#

  2. XFit Sport
    A1. 115-135-155-165-175
    A2. muscle up cluster
    B1. 135-185-185 (time restraint, did 3 sets)
    B2. 3-3-2
    C1. 20#, did last set without weight
    C2. 27.5

  3. A. 75/80/85/90/95 this was way harder than last week? Chain #15
    A2. 1-1 strict pullup- strict ring dip- last few Ring Dips were negative only
    B. 135×8 all sets- used wraps last 2- easier! really focus on sticking butt out
    B2. Ring dips with black band- Pat and Britt said I was going low/ looked strong
    C. 17.5
    C2. 22.5
    HARD

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