Friday 310519

Strict Press

8RM, then 90%x8x2


For Time:

100 Double Unders

50 Handstand Pushups

50 Front Squats, 95#/65#

50 Toes-to-Bar

50 Box Jumps, 24"/20"

100 Double Unders

TIMECAP: 22:00

GEAR: 3


Extra Work: 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

Wednesday 290519

Power Snatch

5RM, then 90%x5x2


3 Rounds for Total Time:

200m Run

20 Kettlebell Sumo Deadlift High Pulls, 32kg/24kg

20 Wall Ball, 20# to 10'/14# to 9'

200m Run

1:00 Rest

TIMECAP: 16:00

GEAR: 3


Extra Work: Prehab Circuit 1

EMOM 12, alternating:

a) Assault Bike 0:45 @ 6

b) 6 Cossack Squats/side

c) 0:45 Double Kettlebell Front Rack Wall Sit

d) 6 Hollow Rocks + 5 Tuck-Ups + 4 V-Ups

Tuesday 280519

Rope Climb Development

Level 1 – choose one:

(1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set)

(1b) 5 Sets of Rope Pull Variant (Target: 5x5/side)

Level 2:

8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs)

Level 3 – choose one:

(3a) 6-10x1 Legless Rope Climb

(3b) 6-10x1 Strict Legless Rope Climb


5 Rounds @ 8:

8 Strict Chin-Ups

8 Single Arm Strict Press/side

16 Dumbbell Walking Lunges

TIMECAP: 20:00

GEAR: 1.5


Extra Work: Row or Assault Bike

Row 5000m @ 8 OR Assault Bike 10000m @ 8