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Components

Toes-To-Bar

Pullup/Dip Bravo

Metcon

Settings

Workout

Thursday

Warm-up

Trainers Choice (No Measure)

Skill

Toes-To-Bar (8x10)

Toes-To-Bar

This is the time to work on TTB or work on your kip

If you have TTB try to work on being more efficient and making each rep as perfect
as possible

Better to keep 5 each round if its hard then go from 8-3

EMOM 8 Min

Strength

Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins

Time to work on PU and Dips

Metcon

Metcon (AMRAP - Reps)

12 Min Amrap

30 DU
20 Single Arm Alt DB Hang C&J 50/35
10 Alt Pistols

Scale Accordingly

SU= 60

Extra Credit

Metcon (AMRAP - Reps)

AMRAP 8 Minutes
4 Unbroken Strict HSPU
Athletes of the highest caliber need to be able to hit huge sets of strict HSPU, but that doesn’t mean they can neglect small, fast sets. How many sets of four can you finish inside this eight minute window?

If you can't do strict then KIP or lower the number of reps each set

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, February 27, 2020

Male Clients