Monday 240619

Muscle-Up Development

Level 1 – choose one:

(1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set)

(1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set)

Level 2 – choose one:

(2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement) (2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative)

Level 3:

(3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set)

(3b) 5 Sets of Strict Muscle-Ups


15:00 @ 8:

10 Single Arm Overhead Squats/side

10 Plank Twists/side

10 Pushups @ 31X1 Tempo


Extra Work: Isolation Circuit

(1) Alternating Dumbbell Curl 3x12

(2) Dumbbell Overhead Extension 3x12

(3) Lateral Delt Raise 3x12

Friday 210619

Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2 - choose one:

(2a) 5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

(2b) 5 Sets of Strict Ring Dips (Target: 6 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6


For Time:

2000m/1750m Assault Bike (Running and Rowing options available)

50 Deadlifts, 185#/125#

30 Bar Facing Burpees

TIMECAP: 12:00

GEAR: 3


Extra Work: Prehab Circuit 4

EMOM 12, alternating:

a) Row 0:45 @ 6

b) Squat Flow

c) Kettlebell Flow, left

d) Kettlebell Flow, right

Tuesday 180619

Back Squat

5-5-5-5-5

Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets.


15:00 @ 8:

100 Jump Rope

50' Low Bear Crawl

8 Single Arm Waiter Squats/side


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, left

c) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, right

d) 10 Banded Monster Walks/side