28
Jan
Snub Nose
Regular class | Challengers |
Pull | Pull |
1. Advanced: 3×10 false grip bar pull-up | |
2. Intermediate: 3×10 bar pull-up | |
3. Beginner: 3×10 jumping eccentric pull-up | 3×10 jumping eccentric pull-up |
Push | Push |
1. Advanced: 3×10 Kipping Ring dip | |
2. Intermediate: 3×10 banded ring dip | |
3. Beginner: 3×10 jumping ring dip w/ eccentric lower | 3×10 jumping ring dip w/ eccentric lower |
Technique | Technique |
1. 3×8 ring shoulder height jumping transition | 1. 3×8 ring shoulder height jumping transition, lower the height if needed |
Review standards for burpees and thrusters | Review standards for burpees and thrusters |
Start a new round every 6-minutes for 3 Rounds | Start a new round every 6-minutes for 3 Rounds |
15 Bar Facing Burpees | 15 Burpees |
40 Double Unders | 80 Single Unders |
15 Thrusters | 15 Thrusters (used dumbbells if wrist positioning is an issue) |
40 Double Unders | 80 Double Unders |
*3 Scores= Time to complete each of the rounds | *3 Scores= Time to complete each of the rounds |
L1: 115/85, BFB, 50 Double Unders | |
L2: 95/65, Bar over burpees, 40 Double Unders | |
L3: 75/55, Bar over burpees, 1/2 attempts (+) 1/2 Singles |