Tuesday 3-29-16


  • Gymnastic Warm-up Day 2 (Upper Body Pulling/Trunk)

Basic (No requirements)
A1. Kipping / Kip swing; 5x3 attempts
A2. Strict Pull-ups / Negatives; 5x5
B1. Tuck / L-Hang; 3x10s
B2. KB Swing; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. Strict Pull-ups / Weighted; 5x5
A2. Muscle-up Row; 5x3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. Tuck / L-sit on rings; 3x10s
B2. Back Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. Weighted Pull-up; 5x3
A2. Muscle-up / MU row (turn out); 5x2-3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. L-sit on rings; 3x10s
B2. Tuck /  Straddle press to Headstand; 3x3

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. L-Pull-up; 5x3-5
A2. Strict MU / Wide MU Row; 5x2
A3. Tuck / Advanced Tuck Back Lever; 5x10s
B1. Straddle / Low Straddle L-Sit on Parallettes 3x10s
B2. Rev leg lift Headstand / Rev leg lift Wall Handstand; 3x3


  • (CC) Squat: 6. Close Squat

Beginner 1x5
Intermediate 2x10
Advance 2x20

I usually only program Level 1 on Convict Conditioning but I want everyone working towardPistols with this movement that doesn't currently have Pistols

  • Pistols (3x10)


rest 3min between AMRAP and runs

  • Form: Metcon (AMRAP - Reps)

10 Rhythm Jumping Pull-ups
15 Box jumps

  • C/I: Metcon (AMRAP - Reps)

10 Pull-ups
15 Box Jumps (20/24 -- 24/30)

  • All: Metcon (3 Rounds for time)

On a 3 min clock:
3x400m run

If your run is going to be 1:45+ scale distance.