Chin ups

5 sets of 5 reps

then 2 sets of max rep kipping pull ups

rest 90s between efforts

Skill:

12 mins to work on your kipping pull ups

‘Filthy Fifty’

50 Box jumps(24/20)

50 Jump pull ups

50 KB swings (16kg/12kg)

50 Walking lunges

50 Knees to elbows

50 Push press (20kg/15kg)

50 Back extensions

50 Wall balls (9kg/6kg)

50 Burpees

50 Double unders

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Tabata 1 legged planks

Strength:

Back squat

Warm up 4 sets of 3 reps

Work sets 3 x 3 @ 85% 1RM/1 set of max reps @ 80% 1RM

Post max rep set to comments

This is how to dump a back squat!

12 Side lying clams

5/leg Side plank with leg raise

Skill:

Sumo deadlift 3 x 6

High pull 2 x 6

Work up to Rxd weight in met con below.

Met Con:

15 Sumo Deadlift High Pull (50kg/35kg)

400m run

5 rounds

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Bird dogs 5s holds x 16

10 Glut bridges

2 rounds

Strength:

Turkish Get Up

Work up to a 1 rep max with perfect form

Met Con:

On the minute for 7 minutes perform 5 burpees then in the remainder of the minute perform as many double unders as possible. Score is total double unders completed.

Post score to comments

Side plank 45s

X-band walks 10/leg

3 rounds

Met Con:

Ring dips or Ring push ups

21/18/15/12/9/6/3

Perform 40m of broad jumps in between each dip/push up set

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Ring dips can either build your shoulders or break them. Check out some teaching points from the best of the best…

Hollow body hold for max time

2 efforts with 30s rest in between

Met Con:

5 rounds for time…

15 Thrusters (choose weight that you can just do 15 unbroken with)

10 Toes to bar

30 Double unders or 60 single unders

Rest 1.30 after each round so make each round a sprint!

Still struggling with double unders? Get a speed rope through our products page and get practicing!

10 Hollow body toes to sky raises

10 GHD hip extensions

3 rounds

Strength:

Push jerk

5 sets of 2 reps (build to a weight that you can hold solid technique with)

Thruster

5 sets of 2 reps (build to a max weight for 2 reps)

Post weight for push jerk and thruster to comments

The three variations of the press

15 Hollow body rocks

2 rounds

Met Con:

For time…

20 deadlifts @ 60% of 1RM

30 ring rows

30 ab mat sit ups

30 hand release push ups

30 vertical jumps

20 deadlifts @ 60% 1RM

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Someone remember to tell me to make you all do your core work tomorrow!

12 minutes to work kipping pull up technique

12 minutes to work hand stand push up technique

Met Con:

Climb the ladder…

2 Pull ups (banded or kipping)

2 HSPU

4 Pull ups

4 HSPU

Keep going as high as you can get adding 2 reps each set for 8 mins

Post the rung you reach to comments

Think about how this kipping pull up looks in relation to the hollow body core work we’ve been doing this week… it looks very similar in the way he holds his body tight through locked abs and knees, tight glutes and pointed toes. And by doing so he can generate a lot of force through his kip (body momentum) to get his chin over the bar. Notice also he doesn’t over arch his lower back on the back kick which is a common area people with leak a lot of energy.