Monday 11th - Sunday 17th October 2021

Monday 11th – Sunday 17th October

 

Session 1

 

  1. Complete 4 rounds:

30 sec passive hang

8 ring rows @21×2

10 strict hanging knee raises

15 Snow angels

 

Coach to cover kipping pull ups progressions / regressions

 

  1. Unsupported Duel DB Bent over row

4 x 6 (AHAFA) rest 90-2mins

 

  1. EMOM 16 
  1. 20-30 second kipping swings (if can’t scale with band pull downs)
  2. 30 sec max strict pull ups
  3. 30 sec max strict ring row
  4. REST

 

  1. Max Plank hold (TC 4:00)

Rest 2 mins 

Half max Plank hold (TC 2:00)

Rest 1 min

Quarter max plank hold (TC 1:00)

 

Session 2 

 

  1. 4 Rounds:

45 second ring plank

20 Hollow rocks

10 Ring Push Ups

5 Strict T2B

 

  1. Max set strict chin ups

 

Then EMOM 8 

Strict Chin ups @50% of max 

 

  1. Coach to cover Pistol progressions 

 

  1. TABATA – Push ups 

            (8 rounds: 20:10) 

 

  1. TABATA – Alt V-ups 

            (8 rounds: 20:10)