Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps
Hollow Rocks x 30 seconds
A.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 5 reps
*Set 1 – @ 70% of 1-RM Front Squat
*Set 2 – @ 75% of 1-RM Front Squat
*Sets 3-4 – @ 80% of 1-RM Front Squat
Every 3 minutes, for 18 minutes (6 sets):
Clean Lift-Off + Clean & Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-4 @ 80% of 1-RM Clean & Jerk
*Sets 5 @ 85% of 1-RM Clean & Jerk
*Set 7 – 90% of 1-RM Clean & Jerk
C.
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Ring Muscle-Ups x 20 seconds Max Reps(scale to jumping ring if you can)
Interval 2 – Toes-to-Bar x 20 seconds Max Reps
Interval 3 – Assault Bike x 20 seconds Max Calories
Record Max Reps for each station
Note:
If you don’t have muscle-ups, then please try jumping ring muscle-ups for the workout. Continue to work on effeciency of movement. This week we introduce the assault bike into the session so you heart rate will be elevated even more so you have opportunities to work on your breathing and calming your mind down. We have worked so much on these skills so feel confident going into each movement.