One For You

21
Jan

One For You

Regular class Challengers
Day 7/Week 4 (New 3 Weeks) Same Push/Pull program
Pull:
Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor
Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.
Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees
Push:
Advanced: 3×8 Diamond push-up
Intermediate: 3×8 Diamond push-up from knees
Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee
Technique:
3×8 ring shoulder height jumping transition
Warm up Squats and go over kipping Warm up Squats and go over kipping
20-min AMRAP 20-min AMRAP
400m Run 300m Run
12 Front Squats 12 Goblet Squats
10 Pull-ups 10 Ring Rows
*With a running clock.. Rest 30-sec Between Rds *With a running clock.. Rest 30-sec Between Rds
L1: 400m Run, 155/105, 5 BMU
L2: 400m Run, 115/85, 7 CTB
L3: 300m Run, 75/55, 10 Pull-ups

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