1.) Toss Up
7 minutes
1 Wall Climb
1 Muscle Up
1 Strict Press 95/65lb
2 Wall Climb
2 Muscle Up
2 Strict Press 95/65lb
3 Wall Climb
3 Muscle Up
3 Strict Press 95/65lb
4-4-4,5-5-5,6-6-6 and so on
Note: wallclimb standard is nose toes and hips to the wall. Must walk down the wall, falling is a no rep. Rep starts with body in plank and ends in plank. Scale Muscle Up with a banded Muscle Up or Burpee Chest to Bar Pull-ups
2.) Shane’s daily pull-up challenge.
5-1 & 1-5 reps of
Wide Grips Strict Pull-ups
Narrow Grip Strict Pull-ups
Strict Chin-ups
Note: Shane makes me do this every day with him. I don’t like it but it’s definitely making me stronger. Don’t take a terrible long time and if you have strict pull-ups but still pretty weak start at 3 instead of 5. Wide is snatch grip width. Knuckles to the ceiling at all times. If you need bands do this with them and soon you will not need bands.
*3.) For time:
Row 50 cal
50 GHD Sit-ups
*4.) Power Snatch 60/3, 65/3, 70/2×3, 80/2×2
*5.) Front Squat 70/3, 75/3, 80/3, 85/3
Note: front squat based off of 1 RM C&J
6.) Do whatever mobility work you need to do. Do not ignore this folks. We are strong and our bodies do not break easily but they do wear down. Constant wear leads to problems and that constant wear can be prevented by doing a little bit of maintenance. Do it
7 minutes
1 Wall Climb
1 Muscle Up
1 Strict Press 95/65lb
2 Wall Climb
2 Muscle Up
2 Strict Press 95/65lb
3 Wall Climb
3 Muscle Up
3 Strict Press 95/65lb
4-4-4,5-5-5,6-6-6 and so on
Note: wallclimb standard is nose toes and hips to the wall. Must walk down the wall, falling is a no rep. Rep starts with body in plank and ends in plank. Scale Muscle Up with a banded Muscle Up or Burpee Chest to Bar Pull-ups
2.) Shane’s daily pull-up challenge.
5-1 & 1-5 reps of
Wide Grips Strict Pull-ups
Narrow Grip Strict Pull-ups
Strict Chin-ups
Note: Shane makes me do this every day with him. I don’t like it but it’s definitely making me stronger. Don’t take a terrible long time and if you have strict pull-ups but still pretty weak start at 3 instead of 5. Wide is snatch grip width. Knuckles to the ceiling at all times. If you need bands do this with them and soon you will not need bands.
*3.) For time:
Row 50 cal
50 GHD Sit-ups
*4.) Power Snatch 60/3, 65/3, 70/2×3, 80/2×2
*5.) Front Squat 70/3, 75/3, 80/3, 85/3
Note: front squat based off of 1 RM C&J
6.) Do whatever mobility work you need to do. Do not ignore this folks. We are strong and our bodies do not break easily but they do wear down. Constant wear leads to problems and that constant wear can be prevented by doing a little bit of maintenance. Do it
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Anne Hoffman
3/4 wall walks 2 MUs!!!! The rest were MU fails
ALL the pu's!! Who is this Shane guy anyway?!?
8
3
Derek LaBonte
5+4 strict press
5-1,1-5 pull up; fs up to 275# (fail 3rd rep); 3x3 @225 fs; 50 cal row/50 GHD's 4:56
3
0
Lindsey Koehler
2/4 wall walks
Pull-up challenge starting @ 3 (small and regular green band). Front squats up to 130#. Power snatched up to 70#.
0
0
Nicole Lindquist
4/5 wall climbs
65# 3-1-1-3 pull-ups blue band for the wide grip pull ups
1
0
Pauly VanderKelen
5/5 wall walks
5-1, 1-5 pull-up challenge, fun! / 5x5 front squat @ 225# / 50cals & 50 GHDs in 4:25
0
0
Theresa Rosenquist
Thru 4 MMU
SP: #55, PU: 5>1, 1>4 (shldr!!), red assist when DH failed. 50/50: 6:36 (~85% effort 😧)
6
0
Yvonne Otero
4/4 press
45#, mu progression, first time with wall walks... yikes. pull ups w bands
13
0