• Javier Becerra



5x3 Jumping Pull Ups or Strict Pull Ups *Use as little assistance as possible *You may use a light band if needed to get through the rep. * Bar is ideally 6-12" or more above head 


5 sets Max Reps in 2:00 4 Banded Bar Muscle Ups/ Banded Strict Pull Ups 12 GHD Sit Ups / Abmat Sit Ups Max Reps DBall Clean or Tire Flips  -Rest 2:00 b/t sets -

Target reps each set: 26+ Minimum number of reps each set before scaling: 20 Score is total reps each round. 10 sandbag cleans would be 26 reps


5 rounds 12 DB Bench Press (moderate to heavy) 6 Front Rack step up R/L (moderate to heavy) 

6 views0 comments

Recent Posts

See All

WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row

Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*

SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8