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Strict Pullup Progression Week 3 Warmup: 3 minute ascending: slam ball mountain climbers 5 of each movement in the workout 4 rounds: 30 seconds on, 30 seconds off: slam balls situps skipping box jumps rowing rest 3 minutes

Back squat 6×6/Chin-ups 6×6 – Build up to last weeks 8 then do one heavier 10 sets: Power snatch, Overhead squat, 2 Full Snatch 9 Likely Signs you have a Hormone Imbalance

Strict Pull-Up Progression – Week 3 Junkyard Dog Warmup! Mobility: 2 rounds: 10 alternating pigeons 10 alternating groiners 10 lunges with a twist 10 dislocates 10 scorpions WOD: 800 m row 10 ohwl lunges 5 pushups 600 m row 10 ohwl lunges 5 pushups 400 m row 10 ohwl lunges

AMRAP in 25 min: 10 Toes to bar, 10 Push-press, 10 KB Swings, 10 Box jumps, 10 Front squats A Practical Guide to Carb Tolerance and Insulin Sensitivity

Strict Pullup Progression Week 3 kettlebell amraps: 30 seconds each 2 rounds: swings squats cleans presses (one arm for 30 seconds, other arm for 30 seconds) 1 minute rest in between rounds Spend about 15 minutes on technique, then they get ready for the EMOM. clean and jerk start with

Sumo Dead-lift 6×1 Starting at last weeks 5 Bench press 6×6 – Build to last week’s 8 then do 1 heavier 3 sets: 5 Muscle-ups, 10 Toes to bar 3 sets: 3 Wall-climbs, 12 Kipping pull-ups The functions of hormones and the effects on the body.

AMRAP in 6 min: 10 Pull-ups, 15 Wall-balls, 20 Double-unders Rest 3 min AMRAP in 6 min: 250m Row, 6 Burpees over rower, 8 KBS Rest 3 min AMRAP in 6 min: 10 Thrusters 75/55, 10 Slam-ball 30/20 It’s amazing how important stress, emotions and sleep are when it comes

Strict Pullup Progression Week 3 Team Relay Race! Strength: 5 rounds: push press x 5 shoulder taps x 20 (In a plank position or on their knees, lifts one hand to touch their opposite shoulder and alternates until reaching 20) WOD: 15-12-9 push jerks bar over burpees

30s on 30s off x 3 Rounds: 1. Ring rows 2. Burpee box jumps 3. Double KB Front rack lunges 4. DB Ground to overhead x2 sets Rest 4 min between rounds

Strict Pullup Progression Week 2 Junkyard Dog Partner Warmup! Core brace 5 rounds of 5/5 Strength: RDL 4×12 Alternating with heavy sled pulls 1 length forward, 1 length backward WOD: EMOM – “Every Minute on the Minute” 4 rounds: 6 shuttle sprints 6 deadlifts 20 air squats to a ball