02 April 2019

TUESDAY 190402

Every Minute On The Minute For 15:00 (5 Rounds of Each Station)

Minute One: Kettlebell Sumo Deadlift High-Pull, 21 Repetitions (53lb. / 35lb.)
Minute Two: Pull-up, 15 Repetitions (Kipping is OK)
Minute Three: Handstand Push-up, 9 Repetitions (or 30 Second Handstand Hold) 

Rest as needed then,

Pull-up Progression

5,4,3,2,2 Strict Pull-ups 

Note: This EMOM station rotation comes from a training session conducted on Saturday with Greg Amundson and Mark Divine at SEALFIT. This is a demanding session, especially the Kettlebell and Pull-up stations. Athletes can choose their start station but must honor the order of rotation.


April 2, 2013 – Coach and Gray “The Bully” Maynard


Krav Maga (5:30PM – 6:15PM – All Levels / Bag Class)



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