All Levels:

 

A. Shoulder press:

1-1-1-1-1

 

B. 10 min. Kipping pull-up practice

 

C. Mainsite workout July 2014:

Max reps shoulder press 135/95

Max reps L-pull-ups

Max reps shoulder preset 115/80 

Max reps strict pull-ups

Max reps shoulder press 95/65 lbs

Max reps C2B's

Max reps shoulder press 65/50 lbs

Max reps pull-ups

 

*** Rest exactly 60 sec. between exercises. ***

 

 

Advanced Class:

 

A. EMOM 5 min.:

2-4 Strict MU's

 

B. Mainsite workout July 2014:

Max reps shoulder press 135/95

Max reps L-pull-ups

Max reps shoulder preset 115/80 

Max reps strict pull-ups

Max reps shoulder press 95/65 lbs

Max reps C2B's

Max reps shoulder press 65/50 lbs

Max reps pull-ups

 

*** Rest exactly 60 sec. between exercises. TC 20 min.***

 

C. EMOM 24 min. (alt.):

AB

Thruster 45/35 lbs

Row

10 Burpees