FITNESS
A1. Strict pull-ups
5×3; Rest 1 min
A2. DB Z press
5×10; Rest 1 min
Training notes:
•Use assistance as necessary on pull-ups to keep them unbroken.
•Z press weight should be challenging. Build as able throughout.
Record reps completed and weight used.
B. 4 min AMRAP:
10 push-ups, hand-release
10 assault bike/row calories
-Rest 1 min
4 min AMRAP:
10 DB push presses
10 assault bike/row calories
-Rest 1 min
4 min AMRAP:
10 renegade rows with push-up
10 assault bike/row calories
Training notes:
•If necessary scale total reps of bodyweight movements so you can keep moving. Fractioning is ok, but you should be able to get through a few rounds on each AMRAP.
•Elevate hands as necessary to achieve full range of motion on push-ups. Don’t do hand-release if hands are elevated…
Record reps completed on each AMRAP.
PERFORMANCE
A1. Bar muscle-ups
5×40-60% of AMRAP set; Rest 30s
A2. Strict weighted pull-ups5x3; Rest 2-3 min
Training notes:
•Shoot for at least 3 unbroken muscle-ups per set. If less than that, modify the movement.
Record reps completed and weight used.
B. 4 min AMRAP:
10 strict handstand push-ups
10 assault bike/row calories
-Rest 1 min
4 min AMRAP:
10 strict ring dips
10 assault bike/row calories
-Rest 1 min
4 min AMRAP:
10 renegade rows with push-up (35/hand – 20/hand)
10 assault bike/row calories
Training notes:
•If necessary scale total reps of bodyweight movements so you can keep moving. Fractioning is ok, but you should be able to get through a few rounds on each AMRAP.
Record reps completed on each AMRAP.
