MONDAY
FITNESS
A1. Lateral plank walk
3×30-60s; Rest 1 min
A2. Turkish get-ups
3×4, alternating; Tough; Rest as needed
Training notes:
•This will be tough from a shoulder muscle endurance perspective.
Record reps completed on sets of push-ups.
B.In teams of two with partners alternating rounds—
20 min AMRAP:
4 vertical ring rows
6 push-ups, hand-release
10 DB snatches, alternating (tough)
Training notes:
•Partners alternate rounds.
•Don’t control the eccentric (lowering) phase of the jumping pull-ups.
Record rounds completed.
PERFORMANCE
A1. Handstand walk
3x60s AMRAP; Rest 1 min
A2. Turkish get-ups
3×4, alternating; Tough; Rest as needed
Training notes:
•Alternate after each rep on Turkish get-ups.
•This will be challenging on shoulder muscle endurance.
B. In teams of two with partners alternating rounds—
20 min AMRAP:
2 strict ring muscle-ups
6 handstand push-ups, 2” deficit
10 DB snatches, alternating (70/50)
Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep each round in the 2 min range.
•Can modify strict muscle-ups to kipping.
•Deficit should be challenging but reduce deficit or reps as necessary to keep moving.
Record rounds completed.
