Assessment Day 3
Warmup
- 3-4 Rounds Not for Time
- Quadruped Crawl 10m SLOW
- rest 15sec
- 12 Scapular Pull Ups
- rest 15sec
- 6-8/arm Half Kneeling Bottom Up KB Press
- rest 15sec
- 75 Single Unders
- rest 90sec
- Quadruped Crawl https://youtu.be/OA23BcPrFxM
- Single Unders https://youtu.be/h3mh7B4YHI4
- Scap Pull Up https://youtu.be/pE8PJsWEV7k
- Half Kneeling Single Arm Bottoms Up Kettlebell Press https://youtu.be/DrpIWrG7rl8
A
Strict Press
In 12mins max build to a 1RM in the Strict Press https://youtu.be/_aISMzimYEA
B
Weighted Pull Up
In 12mins max build to a 1RM in the weighted pull up https://youtu.be/chJcUHfhlHc
C
For Max Reps
- 3mins AMRAP
- Strict Pull Ups
- rest 2mins
- 3mins AMRAP
- Strict Handstand Push Ups
Scaling Options - Ring Rows for Pull Ups
- Pike Strict HSPU for Strict HSPU
- Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
- Ring Row https://youtu.be/EN6ubEkzMC0
- Strict Pull Up https://youtu.be/gfRjCi4JSM8
- Feet Elevated Pike Push Up https://youtu.be/ytczHUp_33c
D
EMOM x 20mins
- 1st – 30sec KB Front Rack Loaded Wall Sit
- 2nd – AB 30sec @ tough effort
- 3rd – 4-8 Strict Toes to Rings
- 4th – 10 DB Hammer Curl to Press (30/20)
*Scale for Strict Toes to Rings – Supine Toes to Bar x 6-10reps Have fun with this mixture of breathing, static holds, and isolation movements. A classic example of how we make conditioning work unique with FBB. Every minute you begin a new movement for a total of 20mins and repeating the cycle above 5 total times.
- Kettlebell Front Rack Wall Sit https://youtu.be/zQs6-ssISJg
- Assault Bike https://youtu.be/YAehhfg3DD8
- Strict Toes to Rings https://youtu.be/XTbQsQqEUIU
- Dumbbell Hammer Curl to Press https://youtu.be/b-6PsVq9nEU
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