Wednesday:
Two sets of:
Ring-Row Scap Hold x 20 seconds (hold at the top of the ring-row, focusing on shoulder blades being pinched back and midline engaged)
Medicine Ball Hamstring Curls x 8-10 reps
Plank with Forward Taps x 10 reps each arm
Plank with Lateral Taps x 10 reps each arm
Ring Muscle-Up Skills & Drills
Three sets of:
Cast Swing x 2 reps
Rest 30 seconds
into …
Five sets of:
Peekaboo Swing x 2 reps
Rest 30 seconds
into …
Seven sets of:
Ring Muscle-Ups x 1-3 reps (unbroken)
Rest 30 seconds
Deadlift Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 3 reps @ 80% of 1-RM
Max Reps Conditioning
As many reps as possible in 3 minutes of:
Assault Bike x 30/25 calories
Toes-to-Bar x Max Reps
Rest 60 seconds, and then …
As many reps as possible in 3 minutes of:
400 Meter Run
Single Dumbbell Box Step-Ups x Max Reps (50/35 lbs)
Thursday: Warm-Up Flow
Two sets of:
100′ Farmers Carry (athlete chooses the weight)
400 Meter Run
Single-Arm Dumbbell Press x 10 reps per side (athlete chooses the weight)
200 Meter Run
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strict Handstand Push-Up Skill Work
Donkey Kicks x 15 reps
rest as needed, and then …
Every minute, on the minute, for 6 minutes:
Strict Handstand Push-Up x 25% of Max Reps
10 Minute AMRAP
As many rounds and reps in 10 minutes:
50 Double-Unders
10 Alternating Dumbbell Snatches (50/35 lbs)
10 abmat sit-ups