Mini Tabata – 20 sec work/10 sec rest X 4 rounds (all 4 rounds at the movement before rotating to the next) – if class is large, start on different movements to share equipment

Assault Bike – arms only
Shuttle Run
Wall Slides
Ring Row


Coach’s choice X 6 min


Review the points of performance of both the Strict Press and the Strict Pull-up. Review of the Strict Pull-up should also include scaling options such as Pull-up negatives, feet assisted Pull-ups with TRX or Rings, feet assisted Pull-ups vertical on box, feet assisted Pull-ups while seated with bench and bar on J clips, banded pull down with PVC.
Pull-up Negative – https://www.youtube.com/watch?v=S-okkE3zDWw
Feet Assisted Pull-ups Ver 1 – https://www.youtube.com/watch?v=bSClX03UtTQ
Feet Assisted Pull-ups Ver 2 – https://www.youtube.com/watch?v=_M8NHO7tb1I
Feet Assisted Pull-ups Ver 3 – https://www.youtube.com/watch?v=PSWMoxeaPqQ
Banded pull down with PVC – https://youtu.be/Ds5iVubrJUg


8 Week “Push-Pull” Strength Cycle – Day 5
Strict Press and Strict Pull-ups

EMOM x 12
Evens – 4-6 Strict Presses at 70%
Odds – Strict Pull-up Progression Day 1 (see below)


For time – 18 min cap
4 rounds
40 Double Unders
20 Alternating DB Snatches (10/side)

Directly into 50 Toes to Bar
Directly into 4 rounds:
40 Double Unders
10 Hang Power Snatches

Scoring: If unable to finish under the cap- add 1 sec for every incomplete rep


Muscular Endurance Work
3 rounds
10 Split Jacks/side
Directly into
1 min Lunge hold/side – back leg shin should be parallel to floor (the 1 min may be accumulated but rest as little as possible and get right back into position)
Rest 1 -2 min between rounds