Monday 2nd September, 2019

AM SESSION:

''Weekly Prep''

9 Min EMOM
A - 10/8 Cal Assualt Bike
B - 10./10 Step Monster Walk
C - 10 Lunges Reach Across

9 Min EMOM
A - 14/12 Cal Assualt Bike
B - 50ft Bear Crawl
C - 20s Hold in Handstand or Pike

9 Min EMOM
A - 12 Hammer Curls
B -12 Good Mornings
C - 6 Wide Grip Pull-ups
__________________________________
3 rounds @moderate pace:

400m Run
15 OHS, 40/35kg
7 Ring Muscle-ups
__________________________________________________________________________
PM SESSION:

Back Squat:

2 Rep Max for the day

rest 4:00 then

2 x 21rep, 55% of above

4:00 rest between sets
________________________
Assist and Move:

3 sets:
12/12 Rear Foot Elevated Split Squats
6 Burpees over Yoke
25ft Heavy Yoke Carry

Rest 2:00 Between Sets
**No yoke, Burpees over box and Barbell Carry
___________________________________________
Ring Dip:

1 x ME Ring Dips

then For Time:
3 Rounds
50 Double Unders
50% Ring Dips (50% No of Reps in the ME set)
___________________________________________
Workout:

5 Rounds for time:
1 Legless Rope Climb
1 Rope Climb
7 Push Press, 70/50kg (from Floor)

← Back to Blog