Thursday, January 8, 2014

Drills, Skills and Conditioning


Pullup/Ring Dip Complex

12min Time Cap (increase by 1rep on everything if complex was completed last week)

Ab Heaven:

  • Partner Up – Alternate every :30sec for 6min
  • First 3min – Situps (hook feet)
  • Second 3min – Leg Raises (hold partners legs)


  • Max Double Unders in 2min
  • Max Box Jumps in 2min (no stepping – lower height for jump)
  • Max Farmers Carry w/heaviest KBs or DBs available

Rest Then:

Tabata Squats

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