Athletes: Our APRIL NEWSLETTER is now in your inbox, or click HERE to read it online! Please note our class cancellations for this Thursday, 4/13.
Bodyweight Strength
Everyone ATTEMPTS 1 set of Unbroken Max Strict Pull-Ups (pronated, pull-up grip). If you aren’t able to get 1, simply record 0 (do not sub with ring rows); include any details to comments so you can compare progress in the future.
Then, alternating EMOM 12′:
1- 10 Scap Pull-Ups
2- 3-5 Strict Regular or Chest to Bar Pull-Ups (regular, pronated pull-up grip) (Use Partner Assist if necessary)
3- 20 Hollow/Arch Kip Swings
4- Max (up to 20 sec.) Hold (pull-up grip – as high as possible with chin over bar) with Slow Negative
Conditioning
Benchmark retest from January!
“CFIL Sprint Tri”
For Time (16′ CAP)
800m Row
800m Run (2x400m)
80 Burpees
Cool-Down
Straddle Against Wall – 2+ mins