Monday, November 26th - Saturday, December 1st

Strict ring Muscle ups, here we come!

Week 1


Monday


(A1) Wall foam rolls - 2 x 20

(A2) Parallette shoulder extensions - 2 x 20

(A3) False grip hold - 2 x 10s


(B1) Chin up - 5, 4, 3, 2, 1

(B2) Strict ring dip - 5, 4, 3, 2, 1


(C) Jerk Balance - 5 x 5


(D) AMRAP in 10 minutes

  • ï14 SA DB push press

  • ï12 box jumps

  • ï10 pull ups


(E1)  V – ups – 3 x 20

(E2) Russian twists – 3 x 20


Tuesday


(A1) Bear rolls - 5, 4, 3, 2, 1

(A2) Overhead opener - 5 x 30s


(B) False grip pull to as low as possible - 4 x 5


(C) Scaled Russian Dips - 2 x 20


(D) Snatch lift off + Pause snatch - 60% x (1 + 1) OTM x 10


(E) 10 minutes to establish 3RM Front squat, then 85% x 3 x 2


(F) 4 x 60s assault bike, rest 3 minutes





Wednesday


(A1) Reverse V up on Rower – 4 x 15

(A2) Hollow hold – 4 x 20s


(B) AMRAP in 8 minutes x 3, rest 2 minutes

  • ïrun 350m

  • ï20/14 cals AB

  • ï20 KBS

  • ïRow 20/14 cals

  • ï20 SA KB Front squat

  • ï60s plank



Thursday


(A1) Crab Sliders - 5 x 5

(A2) Active Hangs - 5 x 5



(B) Alternating OTM x 5

  • 6 Russian Dips

  • 5 self spot Muscle-ups


(C1) Crab Sliders - 5 x 5

(C2) Active Hangs - 5 x 5


(D1) Ring pull - up - 5 x 5 @ 41X1

(D2) Bar Dip - 5 x 5 @ 41X1



(E) 21, 15 & 9 reps

  • ïburpees

  • ïtoes to bar

  • ïassault bike calories


(F1) side plank – 3 x 40s each

(F2) Ring row hold - 3 x 12 - 15s


Friday


(A1) Wall foam rolls - 2 x 20

(A2) Parallette shoulder extensions - 2 x 20

(A3) False grip hold - 2 x 10s


(B1) Self spot MU - 3 x 5

(B2) Scaled Russian Dip - 3 x 5

(B3) L chin - ups - 3 x 5


(B) AMRAP in 4 minutes x 2, rest 2 minutes

  • ï8 chest to bar pull ups

  • ï10 thrusters, 95/65lbs

  • ï30 double - unders


Saturday


(A) Clean lift off + pause clean - 60% x (1 + 1) OTM x 10


(B) 15 minutes to build to Back squat 5RM, 85% x 5 x 2


(C1) Lateral box step over - 5 x 8/each

(C2) SLDL - 5 x 8


(D) AMRAP in 20 minutes

  • 1 rope climb

  • 10 wall ball, 20/14lbs

  • 12 push ups