Strength work
Strict Chest to bar Chin Ups & Strict Dips
3 rounds
Every 2 minutes (ababab = 12min)
A) Strict Chin ups*
B) Strict Dip*
Level1
A) 5-10 x Banded / Low Bar Chin Ups
B) 5-10 x Box Dip
Level2
A) 5-10 x Bodyweight Chest to bar Chin Ups
B) 5-10 x Bodyweight Ring Dip
Level3
A) 3 x Weighted Chest to bar Chin Ups
B) 3 x Weighted RIng Dip
Skill work
6 x every 3 minutes alternating between A & B
RX:
A)
1 unbroken set of alternating between
1 BMU / Kipping Pull Up
&
1 T2B
Rest of time easy paced erg or run
B)
1 unbroken set of handstand walk
50-100 DU's
Rest of time easy paced erg or run
SC:
A)
1 unbroken set of alternating between
1 Kip swing
&
1 Kipping leg raise *as high as possible
Rest of time easy paced erg or run
B)
1 unbroken set of HS / Plank Shoulder taps
60 sec of DU practise
Rest of time easy paced erg or run
