Monday: UB Push/UB Pull + Gym Tech/Core + Cyclical

Warm Up:

10 sets of 7 Unbroken Double Unders (only do 10 sets, I want to know how many out of 10 you get ub; example 7 out of 10) 7/10

10/leg Single Leg Toe Touches (barefoot) (bend from knee and hips; don’t just reach down; Keep balance; Use yoga block if cant touch ground)

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A1. Bench Press: 1 x 10, 3 x 6, 1 x 10 @22X1, Rest :30 sec (135,155,155,155,135#) 6; 7; 7; 8; 6

A2. Pull Up Cluster: 4 x Max Reps Unbroken, R 2:00 17; 16; 17; 17

B1. DB Front Raise: 3 x 10, R :30 sec (15-20#) #20

B2. DB Lateral Raise: 3 x 10, R :30 sec (15-20#) #15

B3. DB Tricep Kickbacks: 3 x 10, R 1:30 (25#) #25, #20

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3 sets for perfection: Rest as needed

6-8 Ring Towel Kips w/ perfect hollow position

:20 Hollow Holds

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Row Intervals

5 x 400m @ 2:00 pace for all sets w/ 1:30 rest b/w sets, *record time for each set 1:38; 1:36; 1:36; 1:37; 1:34

Tuesday: SQ/Core + SL + Cyc/Plyos

Warm Up:

Ido Portal Locomotion 50′ each: Kick to HS, Duck Walk, Lizard Walk. And Ostrich Walk

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A1. DB Reverse Lunge w/ Knee Drive: 4 x 7/leg alternating, R :45 *step back and as you step forward drive knee up w/ toes up also. Should be all one motion

A2. Opp Hand Opp Foot High Plank: 4 x 5/side @11X5, R 1:30

B1. Good Mornings w/ PVC: 3 x 20, R :45 Tightness in back

B2. Sorenson Holds: 3 x :25 sec, R 1:30

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2 sets @ High Effort (record times for each set)

Bike 10 cal 

50′ Front Rack Yoke Carry, 100# on sled

Rest 2 min

2 sets @ High Effort (record times for each set)

Row 250m

50′ Front Rack Yoke Carry, 100# on sled

Rest 2 min

Wednesday: UB Push/UB Pull + SM + Gym

Warm Up:

Banded Shoulder Stretch (2 min/arm)

Lacrosse Ball to Front Delt and Scaps (2 min/side)

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A1. Standing Shoulder Press: 4 x 8-10 @30X3, R :30 sec *build each set and go heavy w/o technique breaking down. No hyperextension of back. Keep core under rips.#125

A2. Inverted Bar Rows: 4 x 8 @20X2, R 1:30

B1. Seated DB Bicep Curls: 3 x 12/arm, R :45 sec *go heavy #25
B2. Seated DB OH Tricep Ext: 3 x 10, R :45 sec #25

C1. Sledge Hammer to Tire: 3 x :45 sec, R :30

C2. Atlas Stone to Shoulder & Carry: 3 x 100′, R :30 *try to move up one stone size: #125
C3. Farmer’s Carry: 3 x 100′, R 1:00 *use farmer’s bars by bikes (heavy each hand) 70 each arm

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10 min of Muscle Up Practice

Work the drills, the kips, and then you can attempt a few bar muscle ups and ring muscle ups

Friday: BSQ + Glute/Core + Core/Cyc + Gym

Warm Up:

10 sets of 7 Unbroken Double Unders 7/10
*after all 10 sets, do 50 Double Unders For Time: :49

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A. Safety Bar Squats: 4 x 4-6 @25X1, R 2:00 *stay true to the tempo, even if weight doesn’t go up as much as you think you should #175

B1. Single Leg Glute Raises w/ Reach over Opposite Shoulder: 3 x 10/side, R :30

B2. Hollow Holds: 3 x :20 sec, R 1:30

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20 min EMOM

1st – 6 Burpee Box Jump Overs, 20″

2nd – Row :30 sec ALL OUT

3rd – OFF

4th – 10 Toes To Bar

5th – Run to Fence and Back

Saturday: Cyc + Plyos + UB Push/UB Pull + SM + Core

Xebex Bike

Bike 4 minutes @ 23-25 mph

Rest :45 sec

x 4

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A. Depth Broad Jumps: 5 sets *stand on 20″ box, step off and as soon as you land broad jump out as far as possible

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B1. Legless Rope Climb: 4 x 1 (go as high as possible, use feet on way down), R :20

B2. Kipping HSPU: 4 x 3-5, R 1:30

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C. Sled Push Sprints: 4 x :10 sec ALL OUT, Rest :50 sec

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D. GH Hollow Holds: 3 sets x :20 sec, R 1:30

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15-20 min of Stretching and Mobility