4th

Tuesday 4th May

3-4 sets:

10 Single-arm ring-rows per side

Max quality reps – Tuck-up supinated pull-ups

8-12 Rotating knee raises per side

 

3-4 sets:

10 Chest flies

12 Glute bridge floor press @ 31×2

8 Half kneeling Arnold press per side

 

3-4 sets:

20 Reverse hypers

20 DB deadlifts

20 Jumping lunges

 

AMRAP 5:

20 Turkish sit-ups

16 Crossbody v-ups

12 DB side bends

 

Saturday 8th May

3-4 sets:

8 Single-arm ring roll-outs per side

8-12 Archer ring press-ups

max effort – Feet through rings floor tuck-ups

 

3-4 sets:

6-8 Behind-the-neck lat pull-downs

20 Cable rear delt flies

12 DB piston rows

 

3-4 sets:

10 Reverse hypers

10-meters D-ball carry

10 D-ball squats

x2 = 1 set

 

EMOM 6:

5 max height DB jumps w/2 second pause @ bottom

 

Tuesday 11th May

3-4 Sets:

30 seconds Chin over bar hold

20 Toes to rig

10 Pull-ups / Lat pull-downs

 

3-4 Sets:

10 Double DB OH Squat @ light

20 Double DB sumo deadlift

30 Single leg reverse hypers (15/15)

 

3-4 Sets:

16 Pec cable flies @ light for range

12 DB bench press @ 3×11

max effort diamond press-ups

 

Accumulate 200 pike leg lifts in straddle

 

Saturday 15th May

3-4 Sets

12 GHD back extensions

12 x DB kickstand deadlifts per side

20 x Curtsy lunges with DB in goblet

 

3-4 Sets:

10 Single arm cable pull-downs per side

10 Single arm bent over rows

max effort wide paralette press-ups

 

3-4 Sets:

3-5 Wall walks w/press-up

12-16 Ring bicep curls @ 2112

30′ Top of the rings hold w/turnout

 

Finisher:

5×30 Flutterkicks pick the most challenging one you can hold on to:

a) with chin over bar hold

b) with chin over rings

c) hanging

d) floor on elbos