WARM-UP

3 sets:

• 10 PVC Pass Throughs
• 10 Banded Face Pulls
• 10 Banded Fire Hydrants

-into- 3 sets:

• 3 Inch Worms
• 10 Hang Alternating Dumbbell Snatch (light)
• 10 Kip Swings on Rings or Bar
• 5 Wall Ball Thrusters

SKILLS AND DRILLS

Strict Pull-up Progression – Week 3

• Advance:
  • 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-7 assisted pull-ups (use a band)- Rest 30-seconds between sets
  • -into-
  • 3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
• Intermediate:
  • 3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 3-5 assisted pull-ups (use a band)- Rest 30-seconds between sets
  • -into-
  • 3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets
• Beginner:
  • 3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 3-5 Ring Rows/assisted pull-ups (use a band)- Rest 30-seconds between sets

WORKOUT PREP

2 sets:

• 3 Hand Release Push Ups
• 4 Dumbbell Snatches (build-in weight)
• 3 Toes to Rings
• 4 Wall Balls

“THUNDERSTRUCK”

FIRE

7 Rounds for time (20min cap):

• 10 Hand Release Push Ups
• 10 Dumbbell Snatches (22.5/15)
• 10 Toes to Ring (OR 10 Toes to Bar)
• 10 Wall Balls (20/14)

WATER

• 7 reps of everything

EARTH

• Bar Push Ups
• Hanging Knee Raises
• Wall Balls Thrusters (or lower weight/height)