Monday, July 8, 2019


Joint Prep x 5 minutes

Superset Fighting Monkey Irregular Squats x 2 sets of 10 reps with Shoulder Warm up B x 2 sets

A. Intensification phase for some of you on your hspu

Every 60 sec, perform 1-2 hspu x 10 sets (Wave load)

Or, Every 2 minutes, perform 6-8 reps of inverted bent arm pushing x 6 sets

B. Every 2 minutes x 5 sets

Double KB Clean and push press x 7-9 reps

C. With a partner, each partner accumulates 20 chin ups or pull ups or 10 strict muscle ups, as quickly as possible.

Then, Partner A rows 1000 meters. In that time, Partner B accumulates as many reps as possible of: getting over the box with a barbell on their back.

Partner A does 15 thrusters and then Partner B does 15 thrusters. Partner A does 5 strict Toes to Bar and Partner B does 5 strict toes to bar x 4 sets

Thrusters x 12 65/95

strict toes to bar x 5

IF you are doing hanging knee raises, please do 8 reps. Tempo for EVERYONE is 31x1