July 2017; Bodyweight

Test

“Annie”

50-40-30-20-10

Doubles Unders; 1/2 Double Unders (25-20-15-10-5); Single Unders; 1/2 Single Unders

AbMat Sit-ups; 1/2 AbMat Sit-ups (25-20-15-10-5)

Training #1

8 Rounds

8 Handstand Push-ups; 4 Handstand Push-ups; 10 Sec. Handstand Hold+8 Push Presses @ 45% Bodyweight; 8 Push Presses @ 35% Bodyweight; 8 Push Presses @ 25% Bodyweight

8 Chest-to-bar Pull-ups; 4 Chest-to-bar Pull-ups; 8 Bar Kips+8 Ring Rows (Change angle of ring row based on ability)

8 Box Jumps (30/24; 24/20; 20/16; 16/12; 12/8)

Training #2

15 Ring Muscle-ups; 7 Ring Muscle-ups; 7 Jumping Ring Muscle-ups; 15 Ring Kips+15 Ring Rows (Change angle of ring row based on ability)

60 Pistols; 60 Pistols Standing on Box; 60 Pistols Sitting on Box; 60 Pistols Sitting on Box and Pulling w/ Upright (Change amount of pull from upright based on ability)

Training #3

3 Rounds

20 Push-ups; 10 Push-ups; 20 Elevated Push-ups (Change elevation based on ability)

20 Toes-to-bars; 10 Toes-to-bars; 20 Knee Raises; 10 Knee Raises

20 Pull-ups; 10 Pull-ups; 20 Bar Kips+20 Ring Rows (Change angle of ring row based on ability)