WC 20th June 2022

Session 1

 

A. Hollow Body and Arch progressions and regressions

0 – 10 mins

 

B. E2MOM 10 – 5 Strict HSPU

Coaches note: this is week 4 of the strength cycle you will see. Members should do as many strict as they have across all sets and increase volume by doing press ups / box press ups to achieve the 5 reps. If members have 5 reps they should add deficit to achieve difficulty and record the depth used for future sessions.

 

C.12 Mins for quality:

C1. 1 Strict Ring Muscle Ups

C2. 3 Strict T2R

C3. 12 Body saw 

Rest 30-60secs

 

D. 5RFT:

10m HS Walk (scale to 30m bear crawl)

12 T2B 

(Timecap 10)

 

Session 2

 

A.BMU Progressions and drills 0 – 15 mins

 

B. E2MOM 10 – 5 Strict Pull Ups

Coaches note: this is week 4 of the strength cycle you will see. Members should do as many strict as they have across all sets and increase volume by using a band to achieve the 5 reps. If members have 5 reps they should add load to achieve difficulty and record the weight used for future sessions.

 

C. For time: 

10-9-8-7-6-5-4-3-2-1

Ring Dips

Press Ups

(Timecap 10)

 

D.Core compression (strength & endurance) – 3 – 4 sets”

D1. Hanging tuck to tucked lever – 5 reps

D2. V-up pulses – 10 reps 

D3. V-Ups (straight or bent knees)

Rest 60 – 90 secs