Monday 7.27.15

Essentials:
A.
4 sets
Shoulder Press x 5 reps
Parrelette Dips x 5
On the 2:30min Marks

B.
4 Sets
Ring Pulls x 10 reps
Single Arm DB Bent Over Row x 5-7 reps per arm
On the 2:30min Mark

C.
For Time:
Incline Push Ups x 25 reps
Dumbbell or Kettlebell Shoulder to Overhead x 20 reps per Arm
Burpees x 15 rep

Fitness:
A.
4 sets
Shoulder Press x 5 reps
Dips x 5-7 reps
On the 2:30min Marks

B.
4 Sets
Strict Pull Ups x 3-5 reps
Kipping Pull Ups x 3-5 reps UB
On the 2:30min Mark

C.
For Time:
Handstand Push Ups x 20 reps
Dumbbell or Kettlebell Shoulder to Overhead x 10 reps per Arm 55/35
Muscle Ups x 5 rep

Performance:
A.
4 sets
Shoulder Press x 5 reps
Hand Stand Hold x 45sec (switch Nose to wall and heels to wall on each round)
On the 2:30min Marks

B.
4 Sets
Strict Chest to Ring x 3-4 reps
Ring Muscle Ups x 3-4 reps
On the 2:30min Mark

C.
For Time:
Parallette Handstand Push Ups x 21 reps
Dumbbell Shoulder to Overhead x 15 reps per Arm 70/55
Bar Muscle Ups x 9 rep

One comment on “Monday 7.27.15

  1. Avatar
    Brandon Brigman on

    A. 95, 115, 135, 140 (got four reps on last set)
    7, 7, 7, 7 (dips weren’t too bad)
    B. 5-5, 5-5, 5-5, 4-5
    C. 9:24 (4, 4, 4, 4, 4 on HSPU, 5-5 RT arm and 10UB LT arm, 1, x, 1, 1, 1, x, x , x, x, 1 took four minutes to get last MU, should finished between 5:30-5:50.)

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