“Nicole or Muscle Up Biathlon”

August 22, 2016

FITNESS & LIFESTYLE

WARM UP:
3 rounds
200m Jog
10 reps each of T’s,Y’s,W’s, & L’s (use 2.5-5#’s)

“Nicole”
AMRAP 20
Max Pullups
400m Run

-Every time you break a set of pullups by coming off the bar you must run another 400m before starting the next set
-The score is max reps of pullups

OR

“Muscle Up Biathlon”
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter PENALTY lap.

Time Cap: 20 minutes

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Med ball GHD Sit Ups
4×10-15

ENDURANCE
Choose ONE of the following sports:
EMOM 10 minutes
Run (M-Tu-W) 100m
Row (M-Tu-W) 100m
Airdyne (M-Tu-W) 10 Cals

OLY
EMOM 10
3 Pausing Power Cleans + 1 Push Jerk
– pause for 3 full seconds below the knee
– work on not moving your feet on push jerks
– dip drive and re-dip quickly under the bar
– work up to heavy

 

PERFORMANCE & SPORT

A. “Muscle Up Biathlon”

B. Pendlay Rows
4×6-8 reps – heavier than last week – last set to failure

C. DB Bench Rows 3 x 6-10 reps

D. Banded Pull a parts 3×10-15 reps

E. Extra Credit Endurance or OLY
this should be a separate session.

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