Warm up & Gymnastics skills

3 rounds:

10 thick band good mornings

5 snow angels

10 ring rows

Then, every 30 sec for 8 rounds(4 min):

4-6 pullups from the scaling option of choice – MUST include kip or butterfly

Options in order of difficulty:

Kipping swings (no pull) – practice the ‘hollow-superman’

Kipping pullups as performed in the sequence of 3 kips + 1 kipping pullup repeated several times

Kipping pullups

Kipping chest to bars

Butterfly motion practice with on leg on box

Butterfly pullups

Butterfly chest-to-bars

Kipping pullups may be performed with a light band so long as you are able to perform proper kipping

Use half of what you achieved last week in a minute, and perform this every 30 sec instead. Round up if you did an odd number last week.

Strength

4 supersets

A1. Pendlay row 4×5

A2. Tempo pull-ups – 4×5 with 31X2 tempo (3 sec down, one sec at the bottom, fast up, 2 sec hold chin above bar)

No kipping, but build to a heavy set of pendlay row, try to increase from week 1 (3/14) when we did bent over barbell row 4×8. Use a band on the pullups to maintain the tempo

Conditioning

5 rounds of:

50 double unders

15 V-ups

10 chest to bar pullups

— rest 1 min between each rounds

Time cap: 17 min, including the rest time.

EVF360

Part A

4 rounds for load and quality:

10 double DB bent over row

5 tempo pull-ups with 31X2 tempo (3 sec down, one sec at the bottom, fast up, 2 sec hold chin above bar)

10 plate situps

5 supermen with 3 sec hold

Part B

5 rounds of:

50 double unders

15 V-ups

10 chest to bar pullups

— rest 1 min between each rounds

Time cap: 17 min, including the rest time.