Way Less Cool

20
Mar

Way Less Cool

Regular class Challengers
Muscle Ups Muscle Ups
Front Squat Front Squat
10-3-10-3 10-3-10-3
–Find a heavy 10, followed by a heavy 3 (Rest between the 10 and 3) –Find a heavy 10, followed by a heavy 3 (Rest between the 10 and 3)
–Try and increase by 5-10lbs on the second set –Try and increase by 5-10lbs on the second set
5-4-3-2-1 5-4-3-2-1
Front Squats HEAVY GOBLET SQUAT (increase weight each round if you can! You can also move to
Ring Muscle Ups 2 dumbbells in front rack position)
Ring row (20-16-12-8-4)
L1: 155/105, 165/125, 185/135, 205/145, 225/155
L2: 115/85, 135/95, 155/105, 165/125, 185/135, CTB Pull-ups (10-8-6-4-2) Rest 3 mins then,
L3: 75/55, 95/65, 115/85, 135/95, 155/105, Kipping Pull-ups (20-16-12-8-4) Cash out: 2-mins max calories on rower
Rest 3 mins then, MAKE SURE TO RECORD YOUR ROWER SCORE!
Cash out: 2-mins max calories on rower
MAKE SURE TO RECORD YOUR ROWER SCORE!

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