1.  "Bergeron Beep Test"

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

Every minute, on the minute, for as long as possible, complete 7 thrusters, 7 pull ups and 7 burpees.  This is a test of conditioning.  You will need to record the results so you can see how much better you get in the next few months!  By the way...Spealler got 17 rounds + 16 reps.

2.  Strict Press


2 Strict Press 

Every minute, on the minute (EMOM) for 10 minutes, you will complete 2 strict presses.  You can choose the weight based on how you feel in training.  Weight should be heavy, but you must be able to maintain excellent form.

Supplemental Work

C2B Progression

7x 6

Supplemental work is extra work programmed for those who are looking to take their game to the next level.  This is not a requirement for regular class.  

Complete 7 sets of 6 chest to bar pull ups.  You may work on strict, kipping, butterfly or any progression of regular pull ups. Are you missing strength?  Practice strict.  Are you still learning to kip?  Practice kipping.  Do you not have a pull up yet?  Ask your coach for options.