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Thursday 150702

Advanced

For time:

100 double unders

50 pull-ups

50 ring dips

50 kettlbell swings2/1.5 pood

100 double unders

Intermediate

For time:

50 double unders

50 jumping pull-ups

50 supported ring dips

50 kettlbell swings

50 double unders

Baseline

For time:

100 broad jumps 4 ft

50 ring rows

50 push-ups

50 Russian kettlbell swings

100 broad jumps 4 ft

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Wednesday 150701

1) 5 sets of:

10 Good mornings

10 Hip extensions

2) 3 rounds for time of:

10 burpee box jump overs 30/24″

200m run

men

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Tuesday 150630

5 rounds for time of:

Advanced

1 legless rope climb

20s L-sit hold

40s plank hold

80 double unders

Notes: Holding time is all cumulative. To keep you honest set up your L-sit on two 45 lbs plates under your hands, if your feet or any part of your leg hits the floor your L-sit hold is over. If this cannot be achieved, move to the intermediate version of the movement. Planks are from your elbows.

Intermediate

2 rope climbs

20s Tuck-sit hold

40s plank hold

40 double unders

Notes: Use plyo boxes for your tuck-sit.

Baseline

10 strict pull-ups

20s support hold

40s plank hold

80 Single unders

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