Fitness A) Based on Pull Ups: Level 0: Ring Row: 4 x 8 – 10 @20X1 Hollow Body Hold 4 x 30 – 60s Level 1: Pull Up Negatives 4 x 8 – 10 @30A1 Hollow Body Hold 4 x 30 – 60s Level 2: Strict Pull Up 4 x max reps -1 @20X1 (1 rep away from failure) Hollow Body Hold 4 x 30 – 60s B) 4 Rounds for time: 20 Deadlifts (42.5/30kg) 30 Double Unders 10 Front Rack Forward Lunges (42.5/30kg) 30 Double Unders | Performance A) Kipping C2B Pull Ups: Ninja: 5 x 12 reps Excellent: 6 x 9 reps Very Good: 7 x 6 reps Good: 8 x 3 reps 1 min rest between sets B) 4 Rounds for time: 16 DB Front Rack Forward Lunge (2 x 22.5/15kg) 30 Double Unders 8 DB Power Cleans (2 x 22.5/15kg) 30 Double Unders |
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February 2019
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