Friday, May 22, 2015


G'evening everyone. 

Beautiful weather is it not? 

Hopefully we'll have sun all weekend to get you outside running 400m splits all day. Haha. Only kidding a little bit. 

Partner Friday for everyone to start the weekend. See you at 6am. 


Pullup Progressions

  • Strict
    • Pullup Hold x 20secs x 3reps
    • trict Pullups x 5reps x 3sets OR Partner Pullups x 2reps x 3reps
  • Kipping/Butterfly
    • Kipping or Butterfly Pullups x 5reps x 2sets and then ME reps in one set
    • Or
    • Ring Rows x 8reps x 3sets (on to a box)


Partner Time Warp. 

4 rounds 

  • 20secs on/20secs off - Pullups
  • 40secs on/40secs off - Front Squats (135/95lbs) (95/65lbs)
  • 60secs on/60secs off - DU's or SU's 

Each partner does ME work through these four movements alternate where one partner works and then one partner rests. Hit each one hard and then recover before your next movement. 

- Team 782