Primary Training Session
Get Moving || Warm-Up
Complete 10 minutes of stationary bike or rowing
Every 2-3 minutes get off machine and perform….
7 Push Ups
7 Pull Ups
20 Second V Tuck
Three sets of:
Front Leaning Rest x 30 seconds
Ring Rows x 15 reps
Assault Bike/Jog/Row x 90 seconds
A.
Bench Press
Set 1: 15 Reps @ 50-55%
Set 2: 12 Reps @ 55-60%
Set 3: 10 Reps @ 60-65%
Rest 2 minutes between sets
B.
Ring Muscle Up Skill Development
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps
Followed by…
Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps
Followed by…
Two sets of:
Ring Pop Swings x 6-8 reps
Followed by…
OPTIONAL
Two to three sets of:
Ring Muscle Up + 2-3 Dips + Ring Muscle Ups
C.
Complete as many reps possible in 6 minutes of:
40 Unbroken Double Unders
100-Foot Sandbag Carry (150/100lbs)
10 Chest to Bar Pull Ups
Rest 2 minutes and repeat for a total of THREE sets
D.
Three sets of:
Single Arm Dumbbell Bench Press x 10 reps
Rest as needed
Single Arm Ring Row x 10 reps each side
Rest as needed
E.
Three sets of:
Dumbbell Skull Crushers x 12 reps
Dumbbell Bicep Curl x 12 reps
Lateral Dumbbell/plate Raises x 60 seconds
Rest as needed
Athlete Notes:
Work, rest, repeat for today’s workout. This is a workout that you should be able to move through mindlessly. Work on knocking out sets of unbroken double unders and chest to bars. If you’re someone that needs a little extra practice on those movements, then today is a great day to test them out. Since this week is a bit of a deload, we aren’t too concerned about the pace with which you move. What we’re most interested in is having you pick something and really focus on it today. Whether it’s rhythm on the chest to bars, quick transitions, speed on your double unders, pick something and make that the focus of today’s workout!
A. 135 145 155
C. Done with reg pu and 100#
3+40 3+40+50’ 3+40
Warm up ✅
A. 165/185/200
B. Muscle up practice ✅
C. Rx with bear hug carry
4+40/4+100’/5
D. Done w/70
Are sandbag carry’s meant to be done bearhug style or shouldered
Warm up: done
A. 125/140/165 lbs
B. Done
C.3 rounds + 40 DU’s
2 rounds + 8 chest to bar
2 rounds + sandbag carry
D. Done
E. Done
Warmup done
A. 60/70/80Kg
B. Skipped
C. Rx – 4 rnds/3+100’/4+5DU
1 trip in the first rnd and 3 in the second; 3rd was all UB. C2B were all UB.
D. Done with 30Kg DBs
E. Done
A. 80/95/105
C. 3+40, 3+16, 3. Loved this workout!!!
D. 35lb DB
E. Just bis and tri’s. Kept these lighter and quick, supersetting the two w/35# bar
A. BP (off 185#): 95×15, 105×12, 115#x10.
B. Skipped. Did have ring access.
C. 3 rounds/3+30/3+10. 3 sets of: AMRAP in 6 mins of 40 UB DUs, 120’ DB Bearhug Carry @ 80#, 10 Pull-ups.
D. 3 sets done: 10 SA DB BP (each side) @ 35#, 10 inverted BB Rows
E. 3 sets done: 12 DB Skull Crushers @ 20#, 
12 DB Bicep Curl @ 20#, :60s Lateral DB Raises @ 15#
Oh the dball just make it that extra bit harder over a sandbag.
A. 205/225/245 those last 2 were tough!
B. Skipped
C. RX 4+29 / 4+3 /4+3
One trip on du in third set only was 9 in so wasn’t too bad starting over
Sand bag carry in 25 foot down and backs
C2B unbroken
D. Done 70 lb DBs
E. Done
Nice that was early on. So frustrating when it happens at the end of set