Workout Notes

Warmup

For 2-3 rounds
7 Ring row
8 Alternating single leg v up
7 Jump squats
–Then–
For 30-45s each
Bottom of the squat
Bottom of the lunge each leg
Hip opener circuit (each movement)
–Then–
Build to your first working set of Three point dumbbell row by using warmup sets/reps of 2-3 reps each arm.
–Then–
Prior to starting the workout perform 2-3 rounds of 5 Kip swing, 5 scap pull up, 2 pull up. Perform 2-3 dumbbell thruster reps on each arm building up to workout weight.

Strength

Three point dumbbell row
5 x 8 @ heaviest weight
*Rest 2-3 min between sets.
*Perform reps on each arm with no break between arms.

Workout

For Time
16 Chest to bar pull up
16 Single arm dumbbell thruster 50/35
12 Chest to bar pull up
12 Single arm dumbbell thruster 50/35
8 Chest to bar
8 Single arm dumbbell thruster 50/35

Beginner
For Time
16 Jumping or banded pull up (scaling pull ups)
16 Single arm dumbbell thruster 25/15
12 Jumping or banded pull up (scaling pull ups)
12 Single arm dumbbell thruster 25/15
8 Jumping or banded pull up (scaling pull ups)
8 Single arm dumbbell thruster 25/15

Intermediate
For Time
16 Pull up
16 Single arm dumbbell thruster 35/25
12 Pull up
12 Single arm dumbbell thruster 35/25
8 Pull up
8 Single arm dumbbell thruster 35/25

Minimal Equipment

Strength

Workout
Amrap in 8 min
16 Single arm bent over row (each arm)
16 Single arm dumbbell thruster
12 Single arm bent over row (each arm)
12 Single arm dumbbell thruster
8 Single arm bent over row (each arm)
8 Single arm dumbbell thruster

RX sandbag/ruck weight for men is 30-80lbs
RX sandbag/ruck weight for women is 20-60lbs
RX dumbbells and kettlebells single or double 20lbs-55lbs
*A single/double dumbbell or kettlebell can also be used for all workouts

Accessory

For 3 rounds
30 Seated banded hamstring curl
–Rest 1 min–
30 Single arm seated banded lat pull down (each arm)
–Rest 1 min–