Wednesday 24th April, 2019

WED- AM:

Intervals Power Endurance:

Every 3 mins x 10
25 Cal assault bike

Rest 5 mins

Every 90s x 6
15 Cal assault bike
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WED- PM:

Strict Work:

EMOM 12
1- 10 / 6 Strict Hollow Pull Ups
2- Strict HSPU (open standard)

*Building reps.
0-5mins: + 1 rep from last week.
5-10mins: Same reps as last week.
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Muscle Ups:

Every 90sec x 6
1 x strict Ring muscle up
10sec negative
Max Unbroken Kipping Muscle Ups


Max = Technical max, do not let form break down. Only reinforce quality reps and movement.
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Gymnastics Conditioning:

For Time:
150 Double Unders
200ft OH walking lunge, 1 x 30
100ft HSW
50 DB Push Press, 2 x 30/ 22
100ft HSW
200ft OH Walking lunge, 1 x 30
150 Double Unders

CAP, 20mins.
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Push Accessories:

3 sets:
3 strict press w/ 5sec eccentric.
10 lateral raises
50ft/ 50ft S/A Farmers walk, as heavy as possible.
Rest as needed.

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