Pull-up

Monday - 2/11/19

Monday - 2/11/19

Level Tests:
   Pull-ups & Rings (choose one)

       Strict Skill Work - Hold, Support, Negatives
       Weighted
            Work up to a 1 Rep Max

8 Minute AMRAP:
   4 Chest to Bar Pull-ups
   12 Front Squats (95/65 lbs)
   8 Ring Dips

Monday - 12/24/18

Monday - 12/24/18

Strongtown's 12 Days
   Day 1 - Squat Clean
   Day 2 - Front Squats
   Day 3 - Power Cleans
   Day 4 - Lateral Bar Burpees
   Day 5 - Kettlebell Swings (24/16 kg)
   Day 6 - Wall Ball (20/14 lbs)
   Day 7 - Box Jumps (24/20")
   Day 8 - Push-ups
   Day 9 - Pull-ups
   Day 10 - Alternating Dumbbell Snatch (50/35 lbs)
   Day 11 - Leaping Lunges
   Day 12 - Calorie Bike...or...Ounces of Beer