Monday 6th - Sunday 12th September 2021

Monday 6th – Sunday 12th September 

 

Session 1

 

Skill

 

lever progressions

 

Strength 

 

3mins max press ups

Rest 2 mins

3 mins max pull ups

Rest 2 mins

 

For time:

Complete 80% of press up total 

Every time you break 

10 Seated Z press

5 ring dips

 

Complete 80% of pull up total

Everytime you break

10 ring rows

5 strict K2E

 

For time:

100 T2B

 

Every time you break 5 down ups

 

Session 2

 

Mobility 10–15 mins

 

Skill 

 

Ring muscle ups progressions

 

EMOM 10

2-5 ring muscle ups ( jumping ring muscle ups)

 

Strength

 

3 sets:

10 Commando pull ups

15-20 Reverse press ups

Rest as needed 

 

3 sets:

10- 15 Chin ups

5- 8 Tempo ring dip 32X2

Rest as needed 

 

3 sets:

8 – 10 Pull ups

10 – 15 Banded wide arm press ups

Rest as needed 

 

Core

 

3-4 sets:

20 Hollow rocks

20 secs Reverse plank hold 

20 secs Hanging flutter kicks

10 Alt crunch holds 5 secs e/ leg

 

AMRAP 6

Max distance HS walk