WARM-UP -
8 min AMRAP:
:30 Row
:30 Jog
5 Heel to Toe Rocks
5 Up-Downs to 6 inch Target
WORKOUT PREP -
1 set:
2 Burpee to 6in Target
100m Row
100m Run
WORKOUT - “These are my
Thanksgiving Pants.”
Freedom (RX’d)
50 Burpees to 6in Target
2000/1750m Row
1600m Run
SKILLS AND DRILLS –
Strict Pull-up Progression - Week
2 Day 1:
Advance:
3 sets of 45-60 Second Dead
hang (hold on to the pull-up bar
with an overhand grip )- Rest 1:00
between sets
-into-
3 sets of 8-10 negative pull-ups
(lower yourself down from the top
position as slowly as possible)- Rest
1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use
a band or machine to assist with
the pull-up)- Rest 30-seconds
between sets
Intermediate:
3 sets of 30-45 Second Dead
hang (hold on to the pull-up bar
with an overhand grip )- Rest 1:00
between sets
-into-
3 sets of 5-8 negative pull-ups
(lower yourself down from the top
position as slowly as possible)- Rest
1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use
a band or machine to assist with
the pull-up)- Rest 30-seconds
between sets
Beginner:
3 sets of 20-30 Second Dead
hang (hold on to the pull-up bar
(toes touching the ground) with
an overhand grip )- Rest 1:00
between sets
-into-
3 sets of 5-8 negative Ring Rows/
pull-ups to a box (lower yourself
down from the top position as
slowly as possible)- Rest 1:00
between sets
-into-
3 sets of 3 Ring Rows/assisted
pull-ups (use a band or machine
to assist with the pull-up)- Rest
30-seconds between sets
MOBILITY -
1 min foot smash w/ lacrosse ball
(each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball
(each side)