Seven Weeks To 50 Pullups Challenge (Week 5 Day 1)

(22) Pull-Ups (:90)
(13) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

30 May Combined (Obj: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total


8X
Pistols or Airborne Squats 4 l/r
Weighted Dips (hvy) 4
Windshield Wipers 4


Burpees 50

Seven Weeks To 50 Pullups Challenge (Week 4 Day 3)

(19) Pull-Ups (:90)
(13) Chin Ups (:90)
(14) Pull-Ups (:90)
(13) Chin Ups (:90)
(11) Pull-Ups

27 May Combined Core (Obj: Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50

Seven Weeks To 50 Pullups Challenge (Week 4 Day 2)

(14) Pull-Ups (:90)
(19) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(9) Pull-Ups

25 May Combined Core (Obj: Stabilization & Conditioning)

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

Pushups 50
KB Snatches 100
Pump Stretch 5
KB Clean & Press 100
Pushups 50

3X – Bar work
Windshield Wipers 5-10
Frenchies 1-3
Weighted crunch hangs 20 sec

Seven Weeks To 50 Pullups Challenge (Week 4 Day 1)

(17) Pull-Ups (:90)
(10) Chin Ups (:90)
(16) Pull-Ups (:90)
(10) Chin Ups (:90)
(14) Pull-Ups

23 May Combined Core (Obj: Stabilization & Conditioning)

Planche (3 minutes)

3X
Russian Twists 40
Kettlebell pullovers 30
Back Extensions 20
Straight Leg Raises 10


3X
Box Jumps 25
Pushups 25
KB Swings 25
Pushups 25

Seven Weeks To 50 Pullups Challenge (Week 3 Day 3)

(14) Pull-Ups (:90)
(14) Chin Ups (:90)
(14) Pull-Ups (:90)
(12) Chin Ups (:90)
(11) Pull-Ups

20 Mar Combined Core (Obj: Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

5X – For time
Pushups 25
Box Jumps 25
Abs of Choice 25

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Seven Weeks To 50 Pullups Challenge (Week 3 Day 2)

(15) Pull-Ups (:90)
(14) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(10) Pull-Ups

18 Mar Combined Core (Obj: Stabilization & Conditioning)

3 minutes)
Ball Planche

Russian Twists 50

Heart Burn:
Snatch 10 l/r
High Pull 10 l/r
Swing 10 l/r
Clean & press 10 l/r
Alternating Swings 10 l/r
Snatch 10 l/r
Swings 20 l/r

Turkish Get ups 5 min

Seven Weeks To 50 Pullups Challenge (Week 3 Day 1)

(15) Pull-Ups (:90)
(14) Chin Ups (:90)
(10) Pull-Ups (:90)
(12) Chin Ups (:90)
(10) Pull-Ups

16 Mar Combined Core (Obj: Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

V- Sits 50
Burpees 50

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Seven Weeks To 50 Pullups Challenge (Week 2 Day 3)

(14) Pull-Ups (:90)
(13) Chin Ups (:90)
(12) Pull-Ups (:90)
(11) Chin Ups (:90)
(9) Pull-Ups

13 May Combined Core Class (Objective: Stabilization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Rotator Scarecrows 10

Seven Weeks To 50 Pullups Challenge (Week 2 Day 2)

(15) Pull-Ups (:90)
(12) Chin Ups (:90)
(11) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

11 May Combined Core Class (Objective: Stabilization & Conditioning)

Planches w/ Pushups

3X
Swinging Tripod 10 l/r
Swinging Planche 10 l/r
(Bear Squat – Glutes to heels to Plank)
Spinal Rock Drop 10
Tactical Popup 10

(15 minutes)
KB Complex
-Figure 8 5
-Figure 8 & catch 5
- Swing 5 l/r
- Snatch 5 l/r

(5 Minutes)
Turkish Get-Ups

Seven Weeks To 50 Pullups Challenge (Week 2 Day 1)

(15) Pull-Ups (:90)
(11) Chin Ups (:90)
(10) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

9 May Combined Core Class (Objective: Stabilization & Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

3x
Milkman Carry 8 Laps
Tiger or HSPU 10
3 pt SLR 5
1 Leg KB mil press 10 l/r

Seven Weeks To 50 Pullups Challenge (Week 1 Day 3)

(13) Pull-Ups (:90)
(10) Chin Ups (:90)
(10) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

6 May Combined Core (Obj: Stabilization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

Kne stabilization complex

3x
Goblet Squat 10
Tiger or HSPU 10
Renegade Rows w Push 10
Burpees

Seven Weeks To 50 Pullups Challenge (Week 1 Day 2)

(12) Pull-Ups (:90)
(10) Chin Ups (:90)
(10) Pull-Ups (:90)
(9) Chin Ups (:90)
(9) Pull-Ups

4 May Combined Core (Obj: Stabilization & Conditioning)

3 min
Ball Planche

Pushups 50
KB Swings 30

3X
Swinging Tripod 10 l/r
Swinging Planche 10 l/r
(Bear Squat – Glutes to heels to Plank)
Spinal Rock Drop 10
Tactical Popup 10

Pushups 50
KB swings 30

3X
Single Leg Rotator Scarecrows 5 l/r
Single leg ipso lateral deadlifts 10 l/r

Pushups 50
KB swings 30

Seven Weeks To 50 Pullups Challenge (Week 1 Day 1)

(12) Pull-Ups (:90)
(10) Chin Ups (:90)
(9) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

2 May Combined Core (Obj: Stabilization & Conditioning)

(3 minutes)
Ball Planche (focus on balance)

3x
Single leg ipsilateral deadlifts 10 l/r
Single leg ipsilateral military press 10 l/r

Knee Stablization Complex

(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Renegade Rows w Push 10
Burpees 10