MONDAY
Strength/Skill
Beginner:
EMOM x 8
Min 1: 1-2 Feet Supported Ring Muscle Ups
*Use feet to help support through full range. Idea is to help learn the pattern of a strict muscle up w/ as much feet assistance as needed.
Min 2: 6-8 Ring Rows
*Adjust body angle top make challenging. Target around 8-9/10 RPE each set. Tough but still able to hold good form for all reps
Intermediate:
EMOM x 8
Min 1: 5-10 sec Top of Dip Support Hold + 5-10 sec Bottom of Dip Support Hold
Min 2: 1 Strict Negative Ring Muscle Up
*Target is slow controlled through each position, Jump to top of ring muscle up, then lower slowly from top of dip all the way down to full hang. Maintaining false grip.
Workout Of The Day
3 Rounds for time
400m Run
16 Overhead squats- 43/30kg
8 Ring muscle ups
Time Cap – 20 min
Top Scores – 14 min
TUESDAY
Strength/Skill
3-4 sets for quality
10 Band Assisted Natural Knee Extensions
15 Back to Wall Tibialis Raise
20 Toes elevated Calf raises – speed
Rest 15-30 sec between each
Workout Of The Day
4 sets:
4 minute AMRAP
30 Double Unders
15 TTB
30 Double Unders
10 Double DB Hang Power Clean – 22.5/15kg
-Rest 1 minute between AMRAP sets-
*Pick up where you left off.
Top Scores – 6 rounds
Minimum Goal – 4 Rounds
WEDNESDAY
Strength
Every 3:00 x 5 sets:
1 Squat Snatch @ 85-95%
*Build across sets while staying within the percentage range. Keep all reps at or below RPE9 to leave some in the tank for testing next week.
Workout Of The Day
10 min AMRAP
15 Box Jump Overs – 24/20″ – step down
15 Hand Release Push ups
20m Bodyweight Walking Lunge – 5m sections
Top Scores – 5+ Rounds
Minimum Goal – 3 Rounds
THURSDAY
Strength/Skill
EMOM x 8 alternating
Min 1 – Medball Russian Twists x 20 reps (10/side)
Min 2 – Side Star Plank x 15-20 sec/side
Workout Of The DaY
EMOM x 18
Min 1 – 45 sec Echo Bike @ RPE 7/10
Min 2 – 15 Russian KB Swing
Min 3 – 6-12 Strict Pull ups
Min 4 – 45 sec AMRAP – Wall Sit
Min 5 – 2-3/side KB Turkish Get up
Min 6 – Rest
*Athlete choice on loading. Athletes can add KB goblet to the wall sit for extra challenge as desired.
Top Scores – None, focus on quality effort
FRIDAY
Strength/Skill
Every 3:00 x 4 sets:
Hand Release Deadlift
*Start around 70-75% and build to a heavy triple for the day
Set 1: 5 reps
Set 2-4: 3 reps
Workout Of The Day
For time:
100/80 Cal Row
100 Thrusters – 35/25kg
Every time you break, perform 10/8 Cal Row
Time Cap – 18 min
Top Scores – 15 min
SATURDAY
In Teams of 3
For time:
Ski 5k
Bike Erg 10k
Row 5k
*No Time Cap
