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Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Jason” (Time)

For Time:

21-15-9

Wallballs 20/14

KB Swings 53/35

*200m run after each round
Rx+=70/53

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Warm-up (No Measure)

400m row

Then 2 rounds of:

10 arm circles (forward & backward)

20 jumping jacks

10 burpees into the bottom of a squat & stand

8 PVC power snatch

8 PVC overhead squats

8 PVC snatch balance
Empty barbell 2nd round

Barbell Cycling

Every 1:30 for 12 minutes:

1 Power Snatch+ 1 Overhead Squat+ 1 Snatch Balance

*work up to heaviest weight for the complex

“Hannibal” (Time)

2 Rounds For Time:

20 Chest to Bar Pullups

40 Toes to Bars

60 Air Squats

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Warm-up (No Measure)

3 rounds of:

12/9 cal bike (slow, moderate, fast)

Iron cross (PVC pass throughs, banded pull-aparts)

5 deadlifts 45/35

5 power cleans 45/35

5 jerks 45/35
Add weight, & change bike pace, and stretches each round.

Push Jerk/Split Jerk (Double Progression Week 8)

5×4 -Rest 2 minutes between sets. Use the same weight as last week. Focus on speed under the bar and staying upright on the dip.

“Freddy Krueger” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100m Run

10 Power Clean and Jerks 155/105

12/9 Cal Bike

5 Dball/Sandbag over Shoulder 90/70

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Welcome to the Combine (AMRAP – Rounds)

Welcome to the Combine

50min Amrap

800m Run

Sled Rope Pull

5 x Burpee Cone Dunks

Agility ladder

Dball over shoulder

Agility ladder

8 x Seated Knees 2 Feet

Tire Flip

Sled Pull Sprint

Rx+ = Vested

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Metcon (Distance)

Row Challenge
Row for Max Meters in 9 Minutes:

3 person teams

Partner 1 – Row max meters

Partner 2 – Elbow Plank Hold

Partner 3 – Dbl DB Bicep Curls

*Rotate EMOM

**Score is distance in meters

https://youtu.be/HnHuhf4hEWY

Metcon (No Measure)

24 min EMOM

Min 1 – 16 Wall Balls

Min 2 – 10 Box Step Overs

Min 3 – 40 Double Unders/60 Singles

Min 4 – 12/10 AAB Cals

Min 5 – 12 Alt DB Clean & Jerk 50/35

Min 6 – Rest

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Warm-up (No Measure)

3 rounds of:

1:30 min bike (slow, moderate, faster pace)

10m Spider-Man crawl

10 air squats

5 burpees

5 kipping swings

GRAB YOUR EQUIPMENT AND PERFORM A FEW REPS

SPC Vanessa Guillen (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

400 meter Run

22 Burpees to Plate

9 Lunges (each leg)

30 Ground-to-Overheads with Plate (45/25 lb)

99 Air Squats

Metcon (Time)

Teams of 2!!

“I Go, You Go”

*switch after each round (5 rounds each partner)

10 Rounds:

3 Squat Cleans 135/95

6 Burpees

9 Toes to Bars

12 Alt DB Snatches 50/35

Into..

6 Rounds:

10 Pullups

15 GHD Sit-ups

*30 Minute Time Cap
Rx+=185/135, 70/50 DB, 5 Bar Muscle Ups

1 second penalty for every missed rep

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Warm-up (No Measure)

500m row

PVC pass throughs & stretches

Pigeon stretch on box

THEN 3 ROUNDS OF:

2 push-ups

5 empty barbell front squats (add weight each round)

8 box step-ups

Front Squat (Double Progression Week 7)

5×3 -Rest 2 minutes between sets. Add 5-10# based on how it felt last week. This will be the last time we add weight for this cycle.

“Scar” (Time)

For Time:

10-20-30-40

DB Box Step Ups 20″ 50/35

Pushups

Abmat Situps